Thrusters, run, Wall ball

Warm Up:200m Run, quadruped movements up & down mat: inch worms, bear crawls, alligator crawls, frog hops.

Buy in:Thruster Mechanics- Heals & Hips. warm up 10 empty thrusters, 10 light wallballs.

WOD:

5 Rounds:

15 Thrusters 75#/55#
400m Run
15 Wall Ball 20#/14#

Cash out: Inversions x 5: pick handstands, headstands or inverted rings. Hold for 30 sec each.

All workouts will be scaled to your individual fitness level.