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
