8-Jan Combat Workshop WOD

Warm Up:
Body weight squats, Push Ups and Back Raise 3*12
Plank to push up to plank 3*8
Hillclimbers 3*10
Stretch

SWOD (more tech):
KB Swing - 3*10 (16kg)
DB Thrusters - 3*5 (15kg)

WOD:
21 - DB Thrusters (10kg)
440m
18 - DB Thrusters (10kg)
440m
15 - DB Thrusters (10kg)
440m

Time: 10'42

EOW:
Finished with some ring work, bodyweight chest to ring etc. Then brought the box in.
(Ab mat sit ups 12 + 30sec plank )*2


Comments:
The cold air run is a killer. Trying to get the depth in the thruster... hard to keep on the heels balance is a little off.