Thursday - 1 more minute

Group warm up

PVC Pipe OH Squat Bring Sally up (flower song) 

Strength

In 15 minutes or less, build to today’s “heavy”…

Back Squat x 1 rep (use a rack)

Metcon

18 min Increasing Rep AMRAP

1 Alternating single arm Db or Kb thruster 52/35, 35/26

1 Knee to Elbow, L2 - Knees to chest high, L1 - knees to 90

1 Sprint to the red fire line and back (down and back = 1)

2 alternating single arm Db or Kb thruster

2 Knees to Elbows

2 Sprints

3 alternating single arm Db or Kb thruster

3 Knees to Elbows

3 Sprints

*And so on increasing by 1 reps each round until the 18 mins is up