May 24, 2017

Warm Up-

500 Meter Row (slow)
3 Rounds:

30 Seconds Air Squats

30 Seconds AbMat Sit Ups

30 Seconds Samson Stretch each side

30 seconds of Scap Retractions off pull-up bar

 

Strength-

Push Press

On the 0:00… 5 Reps @ 50%

On the 1:30… 4 Reps @ 60%

On the 3:00… 3 Reps @ 70%

On the 4:30… 3 Reps @ 75%

On the 6:00… 2 Reps @ 80%

On the 7:30… 1 Rep @ 85%

*Until the 15:00 on the clock, continue with singles and build to a heavy single for the day.  It’s not necessary to follow on the 90 seconds after 85% rep!

 

WOD-

21-15-9

Thrusters 95/65

Toes 2 Bar

Row Cals

 

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San Antonio, TX 78249
210.464.5282