WEDNESDAY 8-9-16

WARM UP 3X or 10 min

100 m Run

10 G2OH w/Med ball

10 BAR TAPS

10 Airsquats

5 Table in & Outs

10 Banded goodmornings

 

STRENGTHS (SUPER SET)

PAUSING DEADLIFTS 3 SEC just below the knee.

3X3 @ 40 % across the board

3X3 JUMPING GOODMORNINGS

 

WOD FOR TIME

@ the start perform 4 Burpees and then at the top of every min. Complete  4 burpees.  If you are still on 1 movement and complete 4 Sets of Burpees move on to the next movement.  Rx is finishing all the reps for time, if however you need to move on without completing the full reps of the movment then your score is your total reps for time.

4 burpees

…then emom 4 burpees

20 THRUSTERS 95/55

20 PULL UPS

20 JERKS 95/55

20 FRONT SQUATS 95/55

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