Friday, Mar. 30th, 2018

 

A) Warm Up

:30 Seconds
Active Spidermans
Quad Stretch

Active Samson
Side Lunge

Down Dog to Up Dog
Air Squats

2 Rounds
15 Banded Air Squats
15 Second Hollow Hold
15 Second Superman

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

3 x 1
3 Front Squats + 1 Pwr Jerk @ 65%

Then

10-15 Mins
Toes to Bar Progression

C) WOD

8 Min Amrap:

3 Thrusters 95/65
3 Toes to Bar
6 Thrusters 95/65
6 Toes to Bar
9 Thrusters 95/65
9 Toes to Bar

Go up by 3 until the end of the 8 mins.