150718 ~ WTF?!

Happy Saturday!! What a week of Burners, and PR's!!! Since we really didn't program any of the strength cycle this week...so there really isn't much to make up!!  You will have 3 Options for the 1st 20min of today's class.....choose wisely as today's WOD promises to be FUN :)

20 min to complete 1 of the following:

a. Pick a goat....and work on it!  Still fighting to get that MU?  Hit the rings!  Pullups?  Handstands???  Coach Kimi will help you get that goal!

b. 2000m Row for Time

c. If you missed CF Total, pick one of the lifts (Back Squat-Shoulder Press-Deadlift) and attempt a 1RM

Conditioning:

"Thruster WTF?!?"

400 meter walk with a 135#/95# in the front zszarack position.

Every 15 steps, perform one thruster.

Every time you drop the bar, perform 5 burpees.

Cash Out:

Mobility!! Enjoy the Beautiful Sunny Day!

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