W.U. 3 Rounds
- 10 x Extended arm Wall facing squats
- 10ft Forward Bear Crawl, 10ft backward bear crawl
- 10 x Frog Squats
- :30 sec of Jumping Jacks
Specific W.U. 3 Rounds of
- 5 x Thrusters(increase weight each set to target weight for WOD) Work on mechanics
- 3 x Burpees (not for speed just move)
W.O.D 2 Parts
A. 21-15-9 (12 min Clock)
- Thrusters Barbell 95/65, DB Use Single Arm 50/35 or Double use 35’s/25’s
- Navy Seal Burpees (Down, pushup, knee tuck, pushup, knee tuck, jump in, stand up =1)
B. 50-40-30-20-10 (10 Min Clock)
- DU’s or 2 x Singles
- 2 Count Bicycle crunches
