Warm-up:
Run 400 meters, Dynamic Stretches
Strength Work
Front Squat
5set x 4rep 70%
WOD:
*Every 4 minutes do:
7-5-3 reps of:
Thrusters, #95/65
Pull-Ups
(16 min time cap)
(You must rest for remainder of each 4 minute cycle. Score is the total number of cycles completed plus reps from partial cycle)