100916

Warm Up:

  • Row 400
  • Quad Stretch
  • Bear Walks x 1 min.
  • Atlas Stretch
  • Bootstraps
  • Air Squats x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Push-Ups x 10
  • Flutter Kicks x 20

WOD:

"T.J."

For Time

  • 10 Bench Presses (185/135 lbs)
  • 10 Strict Pull-Ups
  • Max Thrusters (135/95 lbs)

**Repeat until you have completed 100 Thrusters

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com