Thursday 29/09/2016
Warm-up
Run 5 Laps
2 Rounds
30 sec Jumping Jacks
30 sec Butt Kicks
30 sec High Knees
30 sec Run in Place
Metcon
10 Minutes EMOM
Odd: 10 Plyo Pushups to 45/25lb plate
Even: 4 Conans (2 each side)

then,

Fuck You Thursday

4 Rounds
12 Deadlifts@135/95
20 Pullups
12 C&J@135/95
20 Knees to Elbows

Time Cap: 30 Minutes

If you are capped, you do 50 Burpees
Stretching
Puppy Dog Shoulder Variation: 3 Min
Saddle Pose: 2 Min
Dragon Pose: 1 Min
Lizard Pose: 2 Min