June 28, 2017 

June 28, 2017

*Warm Up-

1 Lap Jog

3 RNFT:

10 Spidermans (5/Side)

15 Sit-Ups

:20/side second Samson Stretch

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Then: Perform following x 3 Sets (increasing weight from lighter to moderately heavy).  This will prep for the strength.  Rest as needed between Sets.

5 Front Squats + 5 Push Presses + 5 Thrusters

*Strength-

5 Minutes to find 1 Rep Heavy Front Squat

5 Minutes to find 1 Rep Push Press

5 Minutes to find 1 Rep Thruster (from Rack)

WOD-

EMOM for 10 Minutes:

Odd- Run 200m

Even- 5 Thrusters @ 75% of Heavy single Thruster

*Record weight