CrossFit Lite 10/12/14

Foam roll
upper mid back, lats, erectors, (posterior chain)
Warmup:
10 minutes ascending ladder:
1 turkish getup each arm
1 shuttle run
1 beat swing

2 turkish getup each arm
2 shuttle run
2 beat swing
WOD:
21 dumbbell thrusters
21 overhead walking lunges with dumbbells overhead
200 m row
rest 4 minutes
15 dumbbell thrusters
15 overhead walking lunges with dumbbells overhead
200 m row
rest 3 minutes
9 dumbbell thrusters
9 overhead walking lunges with dumbbells overhead
200 m row

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