11/5/14 WOD

11/5/14 WOD

Wednesday 11/5/14

Warm-UP

1min max distance on Rower (Record distance on Board)

10-Empty Bar Thrusters

10-KBS

10-Box Jumps

(Do these movements slow and controlled, Exhaust perfect form)

 

WOD

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
Row 15 pulls all out

Rest walk 2mins

 

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP

Rest Walk 2 mins

Notes:
– record rest times each set
– think about what you are doing to maximize rest btw sets
– record max cals

1 comment (Add your own)

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Sat, December 23, 2017 @ 3:17 AM

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