Warm up:
Run 400m
3 rounds
5 strict pull ups
10 air squats
5 burpees
Strength: strict, push press, push jerk
•build to heavy set, then move to next movement
WOD
15 min AMRAP
10 thrusters (30-95 lbs)
Run/row 200m
10 pull ups
Warm up 5 rounds 25 plank jacks 20 mount climbers 15 sec plank hold 10 super mans 5 sit ups Strength: 3 pos carry 6 sets w Farmer, front...
Warm up 2 rounds row 400 m 25 dbl unders 4 inch worms 30 second quad stretch Strength: 5x3 over head squat WOD 3 rounds 200m run 10 power...
Warm up: Row 3 min 2 rounds 20 butt kickers/20 high knees - 4 burpees 20 butt kickers/20 high knees - 4 wall walks 5 inchworms 10...
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