9 June 2016

2016-06-03 12.58.03


Dynamic Warm-up: 50 Double Unders/25 Med Ball Cleans/50 Double Unders/25 Med Ball Thrusters

2 Minute Drill:

2 Minute Max Hollow Rocks

Rest 1 Minute

2 Minute Max Single Arm Russian KB Swings

Strength: Squat Clean to Thruster 2/2/2/2/2

Athletes Corner:

Short Thruster Demo https://m.youtube.com/watch?v=sWdo3dxgROI

Long Thruster History https://m.youtube.com/watch?v=kvJrUYWygRk

WOD: Complete 6 rounds of…

50 yard DB Farmers Carry AHAP

5 – 4″ Deficit Hand Stand Push-ups

Sprint to Black Mailbox and back

8 Burpees

Rest 60 seconds after each round

ABZ: V-Up progressions and perfection. 50 V-Ups for time RX.

ExCon: Find a pool and Swim 20:00

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