Friday September 15th, 2017
Comments: 0
Category: WOD

Friday September 15th, 2017

Warm up-

500m Row/Run

2 Rounds

3/3/3 Toes to Bar Drill

10 Front Rack In and Outs + 10 FS

20 second Spiderman Stretch/side

Skill-

Every 2 Mins for 10 Mins(5 Sets)

Front Squat x 3 Reps

Sets 1-3 @ 75% of 1RM of FS

Sets 4-5 @ 80%

WOD-

3 Rounds For Time:

20 T2B

20 Thrusters 115/75

20 Lateral Bar over Burpees

Post WOD-

3 Rounds Not For Time:

8/8 3-Point DB Row

8 Hip Ext + Barbell Row

20 GHD Muscle Snatches

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