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