May 27, 2015

Warm Up-

3″ Run/Row

2RFQ:
10 Ring Pushups
Bear crawl Down/Back Gym
10 Barbell Thruster
1min forearm yoga pose shoulder/ lat stretch

 

Strength-

5 RDS:
2x Split Jerk @ 70-80% (must be able to move load quickly)
10 x Floor Press (115/75)

Each new set begins every 2:30, you have 2:00 to complete the work and a :30 bonus rest for each couplet.

 

WOD-

200m Run

21 Thrusters 95/65

5 Wall Walks

200m Run

15 Thrusters 115/75

4 Wall Walks

200m Run

9 Thrusters 135/95

3 Wall Walks

200m Run

For Time

*Adjust sets of weights to increase across as necessary

Leave A Comment

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282