Thursday May 24, 2018

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(Competition / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec butt-ball squats, 30 sec MB squat cleans, 30 sec BB push press, 20 sec BB sumo dead high pull, 5 box jumps or 6 steps ups

SOD

EMOM: 3x through (9 min total)
10 WB Ab-mat Sit-ups (20/14)
10 MB Squat Cleans (20/14)
10 BB Reverse Grip bent over Back Row (weight = athlete’s choice)

WOD: 3x
20 Wall Balls (20/14#) (10/10')
20 Sumo Dead High Pulls (75/55)
20 Box Jumps (24/20")
20 Push Presses (75/55)
20/17 Cal Row