CFQ

Warm up:

2200 Run, Bear Crawl, High Knees, Butt Kickers, Broad Jumps

Front Squat/Push Press/Thruster Drills with PVC

WOD:
For time:
15 Ab Mat Sit-ups
15 Good Mornings
95 pound Thrusters, 30 reps
50 Pull-ups

45 Ab Mat Sit-ups
45 Good Mornings
95 pound Thrusters, 20 reps
35 Pull-ups

75 Ab Mat Sit-ups
75 Good Mornings
95 pound Thrusters, 10 reps
20 Pull-ups

Scaling was accomplished by varying weight/reps on thrusters and the use of band and jumping pullups.

Kudos to all that braved the 10 degree temperature! 1 extra credit point will be given for each degree below freezing. Numb hands seemed to present a new challenge during this one! Form on the thrusters looked good. Heels staying down, good active shoulders at the top! Strong effort by all!