March 21, 2017 

March 21, 2017

Warm Up-

1 Lap Run

3 RNFT:

3/side Spiderman w Reach

9 Sit Ups

12 Slow Air Squats

Strength-

Back Squat:

Set 1: 6 reps @ 65%, Set 2: 4 reps @ 75%, Set 3: 2 reps @ 80%, Set 4: 2 reps @ 85%, Set 5: 1 rep  @ 95%, Set 6: 5 reps @ 80%

WOD-

10 DB Thrusters 50/35, 18 Toes 2 Bar, 50 Double Unders (ADV=100 DU’s)

10 DB Thrusters 50/35, 15 Toes 2 Bar, 40 Double Unders (ADV= 80 DU’s)

10 DB Thrusters 50/35, 12 Toes 2 Bar, 30 Double Unders (ADV= 60 DU’s)

10 DB Thrusters 50/35,  9 Toes 2 Bar, 20 Double Unders (ADV= 40 DU’s)

10 DB Thrusters 50/35, 6 Toes 2 Bar, 10 Double Unders (ADV= 20 DU’s)

For Time