February 20, 2017
Warm Up-
3 RNFT:
4/side Spider-Man w Reach
8 Barbell Front Squats
12 Cal Row
Strength-
EMOTM for 10 Minutes:
1 Hang Power Clean + 1 Power Clean
*Start at 50% on first minute, & increase each Set. Record final weight!
WOD-
3 Minute AMRAP:
30 Double Unders
12 Thrusters 95/65
-Rest 3 Minutes-
3 Minute AMRAP:
30 Double Unders
9 Thrusters 115/75
-Rest 3 Minutes-
3 Minute AMRAP:
30 Double Unders
6 Thrusters 135/95
*Record east AMRAP Score!
Leave A Comment