Thursday, April 15 @ 6PM

I am going to be out of town Friday night until Saturday night. So, I am going to throw in a WOD session tomorrow at 6PM.

Warm Up (i.e. get warm, get loose)
3 rounds
Dynamic stretch
200m row

Strength/Skill
Deadlift
3-3-3 @ 90% 1RM

WOD
"Air Force"
Every minute on the minute do 4 burpees,

meanwhile complete the following with 95# for men and 65# for women,

20 Thrusters
20 SDHP
20 Push Jerk/Press
20 OHS
20 FS

Any example of the WOD can be found here