5.30.17

Warm up:

400 m run

duck walk (wall to wall)

10 burpees

10 good mornings with barbell

10 front squats with barbell

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Strength: Front Squat

3-3-3-3-3

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“New You”

15-12-9

thrusters 45/35

burpees

rest 2 mins

3 rounds

400 m run

rest 1 min

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ATB WOD

15-12-9

thrusters 95/65

C2B pull ups

rest 2 mins

4 rounds

400 m run

rest 1 min

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Competitors WOD

15-12-9

thrusters 135/95

Bar MU’s

rest 4 mins

4 rounds

500 m row

rest 2 mins

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Cool down: 200 m walk