Thursday, May 15

“Your days are numbered. Use them to throw open the windows of your soul to the sun. If you do not, the sun will soon set, and you with it.”

—Marcus Aurelius

Strength/Skill

Dumbbell Skull Crusher 12-12-12

Use the heaviest weight you can for each set.

Rest as needed between sets.

Athlete Instructions

3 sets of 8-12 reps.

Movement Demos

• Dumbbell Skull Crusher

(After WOD)

Each for distance:

Air Bike, 5x 15 secs

Rest as needed between efforts.

WOD

For time:

30 Thrusters, 75/55 lbs

3 Rope Climbs, 15 ft

20 Thrusters, 75/55 lbs

2 Rope Climbs, 15 ft

10 Thrusters, 75/55 lbs

1 Rope Climb, 15 ft

Cool Down

Couch Stretch

Forearm/Wrists