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Team 7 pm did barbell thrusters.
Focus: Interval
Warm-up:
Run 400 M
Torso twists, leg swings, 2-arm circles
Run/Row 400 M
20 x sit-ups, back ext., lunges
Run/Row 400 M
Skill/Specific Warm-Up:
2 rounds of 10 each – dips, KB swings, Ball Slam, Thrusters
WOD:
3 rounds with 2 min rest between rounds:
12 x KB Swings
12 x Ball Slams
12 x DB Thrusters