WEDNESDAY

WARMUP
3 rounds of:
Samson Stretch (hold for 30 seconds a side)
15 Shoulder dislocates (bring hands closer after each rep)
15 Overhead Squats (maintain an erect torso, take hip to proper depth)
15 Situps (on Abmat)
15 Back Extensions (on GHD)
15 Pullups (strict)
15 Ring dips

As a group, perform Samson stretches together, only changing sides on call of the trainer.
Then, take to a station and perform 15 reps on call of the trainer.
Rotate to next station when all reps are completed.
Act as a group, not an individual trying to get done first.
Perform each moment as practice.
Perfect practice makes perfect.
Shitty movement makes you shitty...

WOD
Five rounds:
5 Thrusters*
10 Pullups (kipping allowed)
15 Burpees

*use 135 or 95. Competitors use 155.