TUESDAY 4/25/17
WARM UP
Trainer’s Choice
FIRST…
16 Minute Running Clock
5 x 5 Pause Front Squats (3 second pause at the bottom)
Between sets complete:
10 Bent Over Barbell Rows
+
10 Barbell Roll Outs
*Build up to a heavy 5 reps (80 – 85%) for the front squats, taken from the rack. Build to a moderate weight for the bent over barbell rows. You will need 2 bars.
WOD
For time:
1500 Meter Row or .45 Mile Run
30 Thrusters
30 Burpees
1000 Meter Row .3 Mile Run
20 thrusters
20 Burpees
500 Meter Row or .15 Mile Run
10 Thrusters
10 Burpees
*22 Minute Time Cap
LEVEL 1:
35/45lb Thrusters
LEVEL 2:
45/65lb Thrusters
LEVEL 3:
65/95lb Thrusters
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