CrossFit Workout - Thursday 2/6/14

Strength:

one arm DB push press 5-5-5-5-5 right & left

Metcon WOD:

5 rounds for time of

DB thruster - 12 reps (30s-M/20s-W)
Hang clean - 6 reps (135-M/95-W)
Scale weight as needed, use your "Grace" weight if possible.

Warmup: CF warmup, 10 reps each x 3 rounds
Cool Down:  Trainer's choice

CrossFit Warmup:

Samson Stretch
overhead squat - pvc or light bar
situp
back extension
pullup
ring dip