Tuesday, June 7, 2016

Row, Thrusters

WOD

Barwork & Accessory 
A) Back Squat 3x5 @ 75% of 1 RM
B) Seated Box Jump, 5x5 (increase height each set)
C) Mobility, 5x2mins
_________________________________________________________________________

Foundations 
AMRAP 18
100 lunges
75 Jumping Pull-ups
50 Wall Ball Shots, 20/14 | Masters (50+) 14/10
25 Hollow Rocks


Conditioning 
For time (18 cap)
10 RFT
Row 200m
5 Thrusters 95/65 | Masters 75/55


Competition
For time (18 cap)
50 Cal Bike
40 WBS
30 Power Cleans 155/105 | 135/95
20 HSPU
10 Bar Muscle-ups


*Kicker 
Fo tyme:
30 Burpees



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