13.5 Warm Up

862273_484317661635123_929281923_n

Thursday April 5, 2013

WOD

4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed.

Skill/Strength: Turkish Get Ups 4 rounds 3 reps per arm

Warm Up: 500 m Row 15 GHDSU 15 GHDHX 10 Strict Pull Ups 10 Deficit Push Ups (toes on box hands on paralletes) 10 Wall Facing Squats 10 each direction KB Halos 44/35/25 60 sec Paleo Chair DROM Dynamic Stretch, Bands-shoulder mobility/Hip Floss

5:00

Brian Pat Debbie Matt H. Vic 53

6:00

Anthony Carolyn Katie Jenny Lindsey 15 Victor 29 Patty 40

7:00

Morgan Mike Joe MK 55 Raegan 29 Nick 51 Jason 27 Jack 26

WODCoach1 Comment