25 August 2015

2015-06-02 09.52.42

 

Warm-up:  150 Burpees /150 Double Unders with Partner (12 Minute Cap)

Strength/Skill: Thrusters  – 8,6,4,2,2

Work up beyond WOD weight for some heavy thrusters but stay short of maximal weight.

Review:  Sumo Deadlift High Pulls and Box Jumps (Hip Extension at Top)

WOD: 

35-30-25 reps
Double-under
Sumo deadlift high-pull (95#/65#)
Box jump (24/20)

Cool Down:  3 Rounds:  20 Sit-ups and :30 Planks

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