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W.O.D.

Thursday Crossfit

SHIELD Crossfit – CrossFit

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Strength

Warm-up

100m Run

10 Air Squats

100m Run

5 Broad Jumps

100m Run

50m Monster Walk (sideways – 25m per side)

100m Run

5 Jumping Air Squats into Broad Jump

Banded Hip Stretches

Back Squat (3 x 5 @ 70%)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#