3-NOV-14

A.

Group Joint Warm Up

-500m Row @ 85%

-3 Rds NFT

5 Strict Ring Dips

10 Strict HSPU

15 Air Squats

 

B.

Strength:

15 Min to build up to 1RM Squat Clean

 

C.

WOD: As far as possible, only count completed minutes.

0:00-5:00, EMOM 5 Thrusters @ 75/55#

5:00-10:00, EMOM 5 Thrusters @ 95/65#

10:00-15:00, EMOM 5 Thrusters @ 115/80#

15:00-20:00, EMOM 5 Thrusters @ 135/95#

20:00-25:00, EMOM 5 Thrusters @ 155/110#

25:00-30:00, EMOM 5 Thrusters @ 175/125#

30:00-35:00, EMOM 5 Thrusters @ 195/135#

 

 

D.

Mobility:

10 Sampson stretch (5 each leg)

1 min each hamstring stretch

1 min each calf stretch

1 min T-spine plate smash

 

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