WOD 2018/10/25


Warm up:

500 Meter Row

30" Plank:

30" Hollow Rock Hold

5 Strong Kips

5 Toes to Bar

5 Front Squats

5 Push Press

5 Thrusters

Strenght:

Thrusters ( 20 minutes)

Minutes 1-2-3

3 Thrusters (60-70-75%)

Minute 4: Rest

Minute 5-6-7

2 Thrsuaters (75-80-85%)

Minute 8: Rest

Minutes 9-10-11

1 Thrusters (85-90-95%)

Minute 12: Rest

Then 8 Minutes to complete

3 Singles (90-95- RM)

Wod: AMRAP 12

:3 Thrusters (40 /30)3 Toes to Bar3 Calorie Row

6 Thrusters (40/30)6 Toes to Bar6 Calorie Row

9 Thrusters (40/30)9 Toes to Bar9 Calorie Row

….Continue to add (3) reps until finish


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