Nov. 16, 2016

Warm Up: 
Row/Run 800 M

:30 sec beaded singles 
then
3 rounds:
8 squats
8 sit ups
6 push ups
then
:30 sec beaded singles

WOD Prep with barbell

WOD:
4 minute
21 Thrusters - 21 Pull Ups (95/65)
15 Thrusters - 15 Pull Ups
 9 Thrusters -  9 Pull Ups
rest 4 minutes

4 minute
21 Deadlifts - 21 HSPU (225/155)
15 Deadlifts - 15 HSPU
 9 Deadlifts -  9 HSPU
rest 4 minutes

4 minute
Clean & Jerk (135/95)
Advertisements