Mar 11, 2019

 

a) WARM UP:

3 Rounds

  • 45 sec bike
  • 10 pushups
  • 5 burpees
  • 10 thrusters (empty bar)
  • 15 sec pec stretch
b) STRENGTH:

  • Bench Press: 5X5 @ 75%

** rest as needed

c) Specific Warm up

  • Row 250 meters
  • 10 Over the rower burpees
  • build to thruster weight

WOD

3 Rounds for time

  • 500M row
  • 20 lateral over rower burpees (if using AAB, over bar)
  • 10 thrusters (95/65, 115/80, 135/95)
Posted in WOD