THURSDAY 6-16-16

WARM UP 3X
200 m Run
10 Spider-Man push ups
10 Banded Squats
10 Step ups
10 V-UPs

 

 

STRENGTH
Pausing Back Squats
3 Reps X 4Sets 75% of your 1RM (hold for 3 seconds at the bottom of your Squat)

 

WOD

10 Min AMAP
6 Thrusters 95/65
9 Push ups
12 Box Jump 20/24

post WOD
3 Rounds not for time
15 Backextension
15 Sit ups

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