Saturday-171216

Today’s Schedule:
830-930am Open Gym
930am Group Class

Warmup: 2 sets- 12 cal airbike, 15 sec alternating Captain Morgan, 6 knee cradle lunge with elbow drop and twist, 30 sec goblet squat hold, then- movement prep with Coach

WL: 12 min to est heavy single thruster

Conditioning: AMRAP 8-
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Mobility:
-2 min couch stretch
-2 min barbell quad smash