15m - Dynamics
10m - Movement Prep
Metcon - 20m AMRAP in Teams of 3:
P1 - 100’ Plate Push 25lbs/10lbs
P2 - Rowing for Meters
P3 - One Arm KB/DB Thrusters 50/35lbs - non working hand holds a KB/DB in the front rack.
*Athletes will alternate Thruster arms every 5 reps.
**Pacer is the plate push.
Mobility - Pigeon Pose 2m. Seated Straddle 2m.