10-1-14

Warm Up: – AMRAC 8

Bridge run

6 slow, strict pushups

6 split jerks @ bar only (3L/3R)

6 front squats

WOD: – EMOM : Until failure of a complete set

Ascending reps of pullups

3, 6, 9, etc 

REST 3 min

EMOM : Until failure of a complete set

Ascending reps of thrusters @ 95/65

2, 4, 6, etc

Mobility: – 3-4 min per shoulder (lacrosse balls)

3-4 min per calf/ankle (foam roll)

Share