Warmup:
PVC warmup
Slow Spiderman crawl 20 m--hold the deepest possible lunging position for at least 5 seconds on each step
20 slow squats--hold at bottom of squat for at least 5 seconds per rep
Strength:
Goblet Squats
10, 5, 5, 5, 5
WOD:
Jackie with a run
Row 1000 m
50 thrusters with 45 (that's the Oly bar)
run downstairs
30 pullups
run back upstairs
Buyout:
200 KBS for time (53/35)
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