Thursday WOD

WARM-UP
2x[12 Sh alt normal, heel kickers, high knees
2x[10 prone broom throughs, 10 prone arm lifts, 2x4 large arm circles, 4 streamline wall squats
2x[10s HS hold, 8 heavy Db walking lunges, 10s ring hold


STRENGTH
Burgener
Build then EMO 1:30 for 12 mins do:
2 Cl&J
1 rope climb

WOD Benchmark 3
12 min AMRAP of:
30 DU / 60 skips
20 BJ 60/50
10 HCl 50/35. 40/25