Friday - CrossFit

Banded Wrist Distraction
Banded Hip Flexor Distraction
Pigeon

Lunges + Burpees Warm up

4 Rounds
10 Lunges
5 Burpees

Strength 
Overhead Walking Lunge 

30 Feet OH lunges

Tabata Thrusters (AMRAP reps)

20on/10off
*Accumulate as many total reps in a full round of tabata
*During 10 second you must rest in an active front rack position at the bottom of the squat
*45# Men 35#Women

BONUS - Metcon (Time)

Bonus
Prowler Pushes - NO mesure

or

BRO WOD
21-15-9
Bench Press 135/95
Double Bicep Curl 50/35
35 Double unders

**Must be a turn in on the bicep curls for the rep to count, and to reach maximal peak.

Dan Shrum