March 22, 2016

 In W.O.D.

Warm up:

3 min row

8 Push Press DB’s

8 KB swings 53/35

8 Hng Pwr Clean & Push Jerk BAR- Light weight

x2

 

Strength:

7min Emom

2 Clean & Jerks @ 75% of 1RM (they can Pwr cln)

 

WOD:

7 Thrusters 95/65

21 DU’s

7 Shoulder 2 OH 95/65

5 Burpees

4 rds For time

 

Cool Down:

7-10 min group stretch

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