It's Fridayyyyyyy
Warmup: 3 Rounds - Not for Time
10 OHS
10 Hand Release Pushups
10 Weighted Supermans
10 Weighted Situps
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Strength: Push Press: 3x3, 3x2, 3x1
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WOD: 10 Minute AMRAP
4 HSPU's
6 Toes to Bar
8 Burpee Box Jumps
3 Laps around the room
5 Strict Pullups
10 Oly bar presses
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Strength: Sumo Deadlift 5!
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WOD: 'Unbroken Motion"
5 rounds of - All Movements must be done Unbroken
Minute 1 - 6 C2B Pullups
Minute 2 - 6 Squat Cleens 135/95#
Minute 3 - 20 DU's
Minute 4 - 3 Snatches 135/95#
then repeat!
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Endurance: Meet at YMCA Pool @ 6 am
Team Swim
Warmup:
75 DU's or SU's
15 Burpee Box Overs
50 DU's/ SU's
10 Burpee Box Overs
25 DU's / SU's
5 Burpee Box Overs
++++++++++++++++++++++++
Strength: 15 minutes to find a heavy Thruster Single
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WOD: "Jackie"
1000 meter row
50 Thrusters 45/33#
30 Pullups
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Sellout: 20-15-10-5 Front Squats ~ Each set must be done unbroken with athlete picks own weight with 20 GHD situps after each set (not for time)
