3.14.17

images (5)

Warm up: 

400 m run 

10 jumping air squats

duck walk

10 ring rows

20 pvc pass throughs

10 thrusters with pvc

grab a barbell for BS

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Strength: Back Squat 

5×3 @ 85%

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WOD
For time: 

120 DU’s

60/50 cal AB (row for scaled)

30 thrusters 135/95

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Cool down: 200 m walk

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Clean pulls: 

2×3 @ 1RM clean

2×3 @ +20lbs

2×3 @ +40lbs