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