Warm-Up:
1-2 Rounds:  
1) 50′ Bear crawl  
2) 50′ Reverse Bear crawl  
3) 25′ Toe drag  
4) :30 Kick up practice  
5) – Rest  
6) :30 Kick up practice  
7) :30 Handstand walk attempts 

Squat & Stretch: 
3 Sets:  
:60 Barbell Rack Position Stretch  
10 Wall Squats to Medicine Ball* 

*3 second countdown, 3 second count up.

WOD:
Rx’D:

On a 20:00 Clock:
From 0:00 – 15:00:
2-2-2-2-2-2-2-2
Thruster

From 15:00 – 20:00:
Max Reps Thruster (135/95#)*

*This number should be around 50-55% of your best 2 rep thruster from today.

Level 2:
On a 20:00 Clock:
From 0:00 – 15:00:
2-2-2-2-2-2-2-2
Thruster

From 15:00 – 20:00:
Max Reps Thruster*

*This number should be around 50-55% of your best 2 rep thruster from today.

Level 1:
On a 20:00 Clock:
From 0:00 – 15:00:
2-2-2-2-2-2-2-2
Thruster

From 15:00 – 20:00:
Max Reps Thruster*

*This number should be around 50-55% of your best 2 rep thruster from today.

Accessory:
25 Hip Extensions
25 Back Extensions
15 Hip & Back Extensions
25 Sit-ups
25 GHD Sit-ups

Stretching:
2 Sets:
:60 Stiff Leg Deadlift With PVC
:60 Groiner Stretch Each Side
:60 Pigeon Stretch Each Side

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