25
Jan
Thursday, January 26th 2017
Strength
Bench Press
5 x 8-10 reps
Resting 2 min btw
WOD
5 Rounds (each for time)
Machine:
500m Row
11 Thrusters (empty bar)
7 Bar facing burpees
Rest 3-5 min
Rx:
500m Row (@ 2min/1:50 Pace)
15 Thrusters
15 Bar Facing Burpees
Rest 3-5 min
Competition
500m Row (@ 1:50/1:40)
15 Thrusters
15 Bar Facing Burpees
Rest 3-5min
Record your FASTEST and SLOWEST times
Additional Work
30 sec Sorensen Hold on GHD
10 UB Power Cleans (Light weight)
20 sec L-Sit on rings