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