June 9, 2017

Warm Up-

1:00 Slow Row
5 Scap Retractions + 7 Pushups + 10 Warrior Squats
:40 Medium Row
5 Strict Pull-Ups + 7 Pushups + 10 Air Squats
:30 Fast Row
3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping/Pull-Ups or Swings

 

Strength-

EMOTM 12 Minutes:

Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

Minute 2 – 8 Back Squats @ 60% of 1RM Front Squats

Minute 3 – Rest

 

WOD-

50 Thrusters 75/55

40 Pull Ups

30 Burpee Box Jumps

For Time

Leave A Comment

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