Warm Up:
Run or Row
3 Rounds
10 cossack squats
10 russian twist w wb
10 wall balls
Strength:
Front Squat
E2MOM
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
3 @ 90%
10 @ 80% plus 5- 10lbs
WOD:
21- 15- 9
Thruster (95/65)
Cal bike
Posted on Aug 31, 17
Warm Up:
Run or Row
3 Rounds
10 cossack squats
10 russian twist w wb
10 wall balls
Strength:
Front Squat
E2MOM
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
3 @ 90%
10 @ 80% plus 5- 10lbs
WOD:
21- 15- 9
Thruster (95/65)
Cal bike
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