10-DEC-14

A.

Group Joint Warm Up

-Row 650m @ 85%

3 Rds NFT

7 Strict Pull Ups

20 DU’s

7 Strict T2B

20 Lunges (10 each leg)

 

B.

Strength: Front Squat

8×3 @ 23X2 Tempo.

Use 70% of your 1RM for all 8 set.

 

C.

WOD: For Time (4:00 Cap)

12 Burpee Muscle ups (12 Burpee strict chest to bars)

8 Thrusters 165/115#

——Rest until clock hits 6:00

8rds

20 Sec Max Cal Row

10 Sec Rest

 

D.

Cool Down:

4 min row

Min 1 @ 27 s/m

Min 2 @ 24 s/m

Min 3 @ 21 s/m

Min 4 @ 18 s/m

 

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