Wednesday, August 3, 2016

 In WOD

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Warm Up:  3 Rounds Not For Time

16 Dumbell Thrusters

12 Ring Rows ( 6 each side)

250 Meter Jog

Weightlifting:  Bench Press

Warm Up to a working set with 5,4,3,2,1 rep count

3 X 3 at working weight

Strength:  Back Squat

3 X 5 @ 80%

3 X 1 @ 85%

WOD:  8 Minute AMRAP

8 Thrusters 95/65

10 Toes To Bar

12 Hand Release Push Ups

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