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17 October 2016

17
Oct

17 October 2016

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Warm-up:  Run to W. Alabama, line drills then, 3 Rounds: 300/250m row, 12x Barbell Thruster, 12x reverse lunge

Strength: Front Squat: Work to heavy single, then 1 rep @ 95%, 5×1@ 90%

WOD: 14 min. AMRAP:

  • 5x Pull up (ARX – Bar MU)
  • 10X Air Squats
  • 15x Power Clean (95/65)
  • 200m Sprint

Durability: Running- 12 rounds EMOM: Parking Lot Sprints, Sprint to End, Walk back

 

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