Wednesday, October 7th

Warm-up
2xs through:
20 High Knees
15 Banded Clamshells (each side)
10 Toe Grab Squats
5 Bird Dogs (each side)
Strength
4 Rounds:
8 DB Split Squats (Left)
10 Lateral DB Stepdowns (Left)
8 DB Split Squats (Right)
10 Lateral DB Stepdowns (Right)
*1-2 min rest
WOD
30 Thrusters (95/65)
30 Burpees
30 Hang Squat Cleans (115/75)
30 Burpees
30 Back Squats (135/95)
* 18 min cap