General fitness Thursday 

Prep work

Mobility

Wod

5 sets at an easy effort 

2 min row

2 min airdyne 

Rest 2 min 
Cool down

Mobility

Post results 

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General Fitness Friday

Prep Work
500M Row
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

2X5 Push press 45/35
2X5 Front squats 45/35

Practice Runs
Example
1 set of
5 Thrusters, 5 Bar facing burpees
rest 2 min
10 Thrusters, 10 Bar facing burps
rest 2 min
15 Thrusters ,15 Bar facing burpees
rest 3-5 min then its go time

WOD
16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar facing Burpees

Cool Down
Mobility
Post results