21 November 2013; “SLAM!”

Warm-up: Slam ball complex

10 Slam balls

10 Slam ball Situps

10 Slam ball Squats

10 Slam ball thrusters

Three rounds un timed

Skill: Thrusters

Strength: Three rounds for Max reps of…

Thrusters 155/105

Rest 1 minute after each set, then do 1 minute of Slamballs

Scale thruster accordingly but keep it heavy with good form…

Coach record best set of Thrusters plus weight

WOD: 20 minute AMRAP…Half Helen…

200m run (Audley corner)

1 1 KB swings (70/53)

6 Chest to Bar pull-ups

Cool down: 100 Sit-ups for time