Saturday 9.21

Saturday 9.21


Strength: Thruster

WOD: 3 Rounds
Run 400m
12 Power Clean and Jerk 95/65
15 Pull-ups

S: Run 200m, 75/55, Jumping Pull-ups
L1: Run 300m, 75/55, Banded Pull-ups
Rx+: 115/75, CTB Pull-ups

Core: EMOM 10m
10 Russian Twists (each side)
8/5 Cal Assault Bike

Conditioning: 3 Rounds
Run 400m
12 Wall Ball 20/14
15 Jumping Pull-ups
THEN 3 Rounds
Row 500m
15 Weighted Situps 20/14 MB

The Program
1. Strength and WOD

2. 50 Overhead Squat 185/125*
-EMOM 4 Box Jumps 30/24
*(or 165/115, whatever you are able to do at least 5 UB reps when fresh)

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