Monday September 19, 2016

(Practice / Glycolytic 2-5 min bursts) 

Warm-up (15 min)

WOD 1

3 unbroken sets of 3 cycles through (Once you pick the bar up, you don’t put it down until you have finished your 3rd set of 3 thrusters)

3 Deadlifts (60-70% 1RM Strict Press)
3 Hang Power Cleans
3 Thrusters
1 min Rest between rounds.

After finishing the 3rd round - Rest 4 min – then begin WOD 2 (running clock)

WOD 2 

4 Rounds
7 Wall Balls (20/14)
14 Deficit Close Grip Push-ups (25# plates for all)
7 Strict Pull-ups