Thursday, March 31, 2016

Thrusters, Pull ups, Run, KBS, Double-unders, Sit ups, Box Jumps, WBS

Barbell & Accessory 
A) Back Squat 1-1-1-3-5
B) GHD Sit up, 5x5-10
C) Mobility, 5x2 mins
____________________________________________________

Foundations
10 RFT:
7 Power Snatches, 75/55/45#
5 Burpees


Conditioning
21 Thrusters 95/65 | Masters (50+) 75/55
21 Pull-ups
Run 800m
30 KBS 70/55 | Masters (50+) 55/35
50 Double-unders
50 Sit-ups
Run 400m
30 Box Jumps 24/20 | Masters (50+) Step Up
30 WBS  20/14 | Masters (50+) 14/10


Competition
For time
10 Deads, 315/225 | 275/185
75 Double-unders
50 Cal Row
25 T2B
10 Deads, 315/225 | 275/185
25 T2B
50 Cal Bike
75 Double-unders
10 Deads, 315/225 | 275/185



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