SWOD- 15 min for: 3/3/3/3/3 thrusters, increase weight each set.
WOD- EMOTM for 10 min
6 push-ups TOUCH YOUR CHEST ON THE GROUND:) sub knee push ups today
4 thrusters @ 50% of your last set of the SWOD
2 bar jump overs
WOD- for time 10 min cap
Lunges to fence, knee must touch ground
Sprint back to box
1 rope climb (sub from floor sub 10 ring rows)
10 box jumps 24/20"
1 rope climb (sub from floor sub 10 ring rows)
10 box jumps 24/20"
200m run
1 tire flip men big/women smaller
*lunges will be counted as one rep, sprint to box one rep, 200m run one rep, 10 ring rows= 1 rep
Total reps 26