Congrats to Kris on her move to Washington DC - Good Luck! We will miss you
Warmup: 5 Rounds of
5 Pushup
10 Situps
15 Box Jumps
+++++++++++++++++++++++++
Strength: Bench 5x3
+++++++++++++++++++++++++
WOD: For Time
15! of
Wall Balls 20/14
Weighted Lunges ~ with dumbells
Funmi making easy work of the 100# ball
Warmup: 5 Rounds of
20 Medball Squat Cleans
10 Strait Legged Deadlift
+++++++++++++++++++++
Buy-in: 4x10 bent over flies
+++++++++++++++++++++
Team Thursday - Teams of 2 or 3
For Time:
2000 meter row
10 clean & jerks 135/95#
1500 meter row
20 clean & jerks
1000 meter row
30 clean & jerks
500 meter row
40 clean & jerks
------------------------------------------
Endurance: meet at YMCA Pool @ 6 am
200 meter warmup
20 Minutes Max Distance ~ no rest if possible
Burpeetown USA
Warmup: 5 Rounds of
8 Elevated Inverted OLY bar rows
8 Dumbell lying shoulder external rotation ~light weight
8 Hanging Med ball knee ups
8 OLY bar bent over rows
++++++++++++++++++++++++++++
Strength: 4x8 Power Jerks
++++++++++++++++++++++++++++
WOD: OTM x 20 Minutes
Odd minutes: Max rep deadlifts for 20 seconds 135/95#
Evern Minutes: Max rep burpees for 20 seconds
+++++++++++++++++++++++++++++
Sellout: 4x500 meter row ~ 30 seconds rest between sets
