Thursday WOD

3x[60s skip 10 prone retraction, 10 hang retraction, 12 lunge and twist],
2x[3x10s pushups, 3x10s chin-up, 8 heavy hinged KBS (bent arms), 2x4 T's

STRENGTH
5 mins to build then EMOTM for 10 mins alt 3xDL, 5 drop snatches.

WOD
21-15-9 DL 102/70. BJ 60/40. HSPU.
​ Cutoff 12 mins