Oct 12, 2018

 

a) WARM UP:

3 rounds

  • Side shuffle to the end of the gym and back
  • Run to the end of the gym and back
  • 20 calf raises
  • 10 squats

 

b) STRENGTH:

5 sets of:

  • 5 bench presses @ 75%
  • Superset with 5-10 dumbbell bench rows per arm
c) WOD:

As many reps as possible in 3 minutes:

  • 18/15 Cal Row
  • 15 Bar Facing Burpees
  • Max Reps Thrusters (75/55)

Rest 3 minutes. Repeat for 4 sets.

** scale reps as necessary to get to the thrusters for each round

** do not drop the bar from overhead – lower to hips and then drop

 

Posted in WOD