18
May
5/19/15
Warm-up
EMOMx10 rounds 30 seconds on 30 off
Wall ball shots
Jump rope
Strength
Strength
High hang Clean 7×3 load by feel
WOD
WOD
AMRAP 10
3 thrusters
3 Chest to bar pull-ups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
Cont….. Rec does ring rows
Rec(55/75), RX(65/95)
3 thrusters
3 Chest to bar pull-ups
6 Thrusters
6 C2B
9 Thrusters
9 C2B
Cont….. Rec does ring rows
Rec(55/75), RX(65/95)
Cash Out
Shoulder mobility
Extra:
Extra
Extra: Front squat 5×6 @ %70
All who have this hope in him purify themselves, just as he is pure” (1 John 3:3 NIV).