Durability
Lat Stretch with Band – 30 seconds per arm
Triceps Stretch with Band – 30 seconds per arm
Band Pull-Apart Supinated – 1 minute
Barbell Wrist Curls Supinated – 1 minute with a light barbell and big sets
Band Pull-Apart Pronated – 1 minute
Skill/Strength
Warm Up that Thruster
WOD
5 Sets – 3 Minutes per Set – 3 Minutes rest b/w sets
10 Thrusters (135/95)
10 Box Jumps (30/24)
AMRAP Rowing Calories in the remaining time
Scores is total calories rowed!
The post WOD – 229.0 – appeared first on CrossFit Syracuse.