21 August 2015

 

2015-06-02 10.17.01

Warm-up:

With Empty Bar (do not drop empty bars!):

10 Front Squats/10 Back Squats/10 OHS/10 Push Press/10 Lunges with Bar

 

Strength/Skill (please write weight on board):

EMOM for 10 Minutes:

3 OHS (from Ground) AHAP

 

WOD:  For Time:

100 DUs (or 2X for Singles)

40 Shoulder to Overhead (95/65)

100 DUs

30 Thrusters (95/65)

100 DUs

20 Lunges in FRONT rack (95/65)

100 DUs

10 Ring Dips

 

Cool Down:

50 AbMat Sit-ups, 30 Hollow Rocks, 10 V-Ups

 

 

 

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