Mondays are awesome when you are a member of CrossFit King of the Beach.  Why?  Because you get to squat!  

Warm Up

400 meter run

Dynamic hip swings

Duck Walks

Pass Thrus

Strength (everyone)

5X5 Back Squat 84% 1RM

WOD

For Time

9 Thrusters (135/95)rx (155/105)Elite

50 Double Unders

7 Thrusters

50 Double Unders

5 Thrusters

50 Double Unders

Cool Picture from competitor WOD today.  Check out the guy in the background. (And turn your computer screen because I can't figure out how to rotate the photo!)