FRIDAY 5-10-19

Warm up

400 m run cash in

2-3 Rounds

1x Inchworm+push-up (5,4,3,2,1)

10 xAir squats

5/5 DB across body Muscle snatch

5/5 kneeling DB windmill

 

Strength

Thruster

2-2-2-2-2-2

 

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WOD

“Air Force WOD”

For Time:

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock expires during a repetition the athlete will complete their rep and then start their four burpees.

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