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FRIDAY 160325

Warm-up:

Row or Run

Crossover Symmetry

Upward Dog/Cobra Pose

10 Yoga Push ups

Pigeon Stretch each side

Spiderman Crawl Down

Inch Worms Back

5 Burpees over the bar

15 Squats

Warm up Thrusters

 

WoD:

16.5

Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Mobility:

Clean up puke bucket

Mash quads

Roll Posterior

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