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05/07/2014

05/07/2014

Mobility

Warm Up:
3 Rds Cindy
With 10 Burpees Between Rds

A: 20 Minutes
5 x 4 Back Squats @ 88% 1RM
5 x 4 Thrusters @ 85% 1 RM

B: 3Rds Not For Time
8 Single Leg Weighted Step Ups (Each Leg)
30 Sec Hollow Rock On Floor

C: 20 Minutes Time Cap
21 Thrusters
21 C2B/Pull Ups/Ring Rows
Run 800Mts
15 Thrusters
15 C2B/Pull Ups/Ring Rows
Run 800Mts
9 Thrusters
9 C2B/Pull Ups/Ring Rows
Run 800Mts
3 Thrusters
3 C2B/Pull Ups/Ring Rows
Run 800Mts 
Remaining Time Max Squat Cleans @ Same Weight

 
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