Warm-up
0-5:00
Briefing
5:00-20:00
Pick Drill
Legs x10
Legs/Back x10
Legs/Back/Arms x10
Row 30:30 x5
Back Quarter Squat x10
Back Half Squat x10
Back Squat x10
20:00-35:00
Back Squat (5-5-5-5-5)
Increase in weight every set. Every two minutes
Metcon (AMRAP – Rounds and Reps)
35:00-40:00
WOD Prep
PVC Thruster Demo
40:00-55:00
12 AMRAP
12 Thrusters
12 Cal Row
55:00-60:00
Cool Down and cleanup