March 20, 2018

 

a) WARM UP:

3 Rounds of:

  • 10 air squats (use empty bar for 2nd and 3rd rounds and do thrusters)
  • 10 jumping jacks
  • :20 high intensity bike or row (switch each round)
  • 10 sit ups
b) STRENGTH: THRUSTER

  • In a 12:00 min Window: Build to a Moderate Single

Not looking for a max.  Take all repetitions from the rack.

d) WOD:

E4MOM x 4 (16 min):

  • 9 Thrusters (95/65)
  • 12/9 Calorie Assault Bike
  • 15/12 Calorie Row

** This is practice to fine tune our pacing and mechanics.

Posted in WOD