Monday, Feb. 12th, 2018

 

A) Warm Up

200m Run

:30 Seconds
Jumping Jacks
Active Samson
Walkouts
Air Squats
Active Spidermans
Side Lunges
Push-up to Down Dog

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

Take 15-20 Mins to Work Up to a
3 Rep Max Back Squat

Then

5 x 2
BHN Push Press @ 60%

C) WOD

7 Min Amrap:

3 Thrusters 95/65
3 Lateral over Burpees
6 Thrusters 95/65
6 Lateral over Burpees
9 Thrusters 95/65
9 Lateral over Burpees

*Score is how far you make it in the 7 mins.