Monday - 9.17.12

PUT UP YOUR DUKES

Warm Up
2 Rounds

• 5 Standing Arc-Pause-Stretch (use a yellow/red/blue band)
• 5 PVC OH Squats
• 5 Windmill Pushups
• 10 Hello Dolly (legs 4" off ground - open & close legs - no laughing)

Strength
4 - 4 - 4 - 4 - 4
Overhead Squat
Scorpion Stretch
** no squat racks.  Your friends can help you, or you can clean & press the weight OH.  Use the Scorpion Stretch in between sets as a mandatory rest & mobility

*** 5 MINUTE REST ***

WOD
Thruster Ladder (95 / 65)
1 Thruster the first minute
2 Thrusters the second minute
**Climb the ladder adding 1 rep each minute.  Faster you go = more rest.  Keep climbing until you cannot complete the required reps in 1 minute