13-OCT-14

A.

Warm Up:

Group Joint WU

-EMOM 8 min :30 on/ :30 off

5 Air squats

5 Push ups

Suicide sprint 10m down, 10m back.

 

B.

Strength: Back Squat

6×2 @ 13X1

Start at 75-80% of 3RM, go up by feel

 

C.

WOD: 7 Rds For Time

7 Thrusters 115/83#

7 Burpees over the bar

 

D.

Cool Down: 5 min row

Maintain normal pull and damper setting

1 min @ 20 S/M

1 min @ 18 S/M

1 min @ 16 S/M

1 min @ 14 S/M

1 min @ 12 S/M

 

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