11/1

A. Back squat, 5x5, rest 2 min

85#, 105#, 115#, 120#, 120#

B. Side plank, :30-:45 sec x 3 

:30 each round 

+

3RFT:

10 Dumbbell thrusters 15# per hand 

10 V ups 

Run 400m 

WOD: Total time: 9:09.0 

Round 1: 3:04.9 

Round 2: 3:05.8

Round 3: 2:58.3

+

Couch stretch

Puppy dog stretch