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Tuesday October 10, 2017

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(Practice / Glycolytic (2-5 min bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 BB OHP, 5 BB front squats, 5 BB thrusters

SOD

EMO the 2 min for 8 min (4 rounds)
3^ Thrusters (from the floor)

WOD 1

4 min AMRAP
5 Sumo Dead High Pulls (95/65)
10 Lunges
5 Box Jumps (24/20″)

Rest 3 min

WOD 2

4 min AMRAP
5 Sumo Deadlift High pulls
10 Lunges
5 Box Jumps (24/20″)

Rest 3 min

WOD 3: 4 min AMRAP
5 Sumo Deadlift High Pulls
10 Lunges
5 Box Jumps (24/20″)

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