Wednesday

WARM UP:

250 M ROW

PVC WARM UP

SAMSON STRETCH

WALKING KNEE HUGS

SCAPULAR PUSH UPS (15)

AIR SQUATS (15)

250 M ROW

 

STRENGTH/SKILL:

12 MIN EMOM

1 SQUAT CLEAN THRUSTER THEN COMPLETE 1 THRUSTER (155/115)

*THESE ARE TO BE HEAVY THRUSTERS!

WOD:

25 KBs (55/35)

25 PUSH PRESS (95/65)

25 AB MAT SITUPS

20 KBs 

20 PUSH PRESS

25 ABMAT SITUPS

15 KBs

15 PUSH PRESS

25 ABMAT SITUPS

10 KBs

10 PUSH PRESS

25 ABMAT SITUPS

 

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