Thursday April 13, 2017

(Competition / Lactate Threshold 8-12 min)
Warm-up: Complete 1 round: (12 min)
300m Row
10 Wall squats
10 PVC pass through
10 PVC overhead wall squats
10 Hanging reverse shrugs
20 Sec/leg couch and figure 4
10 BB Overhead squats

SOD

EMOM 10 min
ODD: 5 Overhead Squats (135/95) (taken from the floor)
Even: 4-6/side of KB single leg Romanian Deadlifts (wt = athletes choice)

WOD

AMRAP 8 minutes of: (get after it)
30 Double Unders
5 Squat Clean and Jerks (185/105)