WOD WOD, 2019-11-13

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Wednesday

Warm-up
Warm-up
FOR TIME
3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength
Thruster (3×5)
3 x 5
Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Cool Down
Warm-up
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads

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