Warm up

Roll-10min

Wrist PRep-2min

Neck Prep-2min

Shoulder Prep-4min- Wall Sliders/Bi Lateral External Rotations

Up Dog/ Down Dog-3 min

Workshop- Thrusters  8-10 min

-squats/ front rack prep

-pressing

WOD

For Time

21-Thrusters

9-Pushups

15-Thrusters

15-Pushups

9-Thrusters

21-Pushups

Cool Down-

Along with regular rolling, and mobilizing, please take care of your lower back, and your shoulders/ chest…12-15 min

Synopsis:  Simple little Pressing WOD….fast,,,terrible…well balanced and fun.   Don’t underestimate the turn from 9 PU into the 15 Thrusters…..good luck