Monday, July 31st, 2017

 

A) Warm Up

200m Run
:30 Samson
20 Pass Throughs
10 Scorpions

B) Strength/Skill

3 Sets, not for time but no more than 15 mins

15 Strict Abmat Sit-ups (arms crossed)
20 Banded Good Mornings or with Empty Bar
25 2 Count Flutter Kicks

C) WOD

4 Min Amrap:
Run 400m
21 Thrusters 95/65
* Max burpees with remaining time

Rest 4:00

4 Min Amrap:
Run 400m
15 Thrusters 115/75
* Max burpees with remaining time

Rest 4:00

4 Min Amrap:
Run 400m
9 Thrusters 135/85
* Max burpees with remaining time

*Score = total amount of burpees