Pure Gold

Warm Up:5rds, 5 Jump Squats, 5 Squats, 5 Push Ups

Mobility:Sampson str, PVC Work, GSA, Pigeon Pose

Str/Skill: 8min EMOM; 20 Russian Twists

WOD: 5min AMRAP; 6 Thrusters & 6 Box Jump Overs. Rest 3 min, do it again!

Extra Credit; 100 reps of any pull, pull up, ring row, bent row, any setup.

About the author : John Buckley

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