500m run
20 pull ups
15 C&J 155/105/115/85
20 Pull ups
500M run
Additional Strength Work: Deads and strict press 5X3 at 82.5% and 1 X AMRAP at 80%
GHD back extensions - accumulate 90 reps
Today's Workout (WOD):
Featured
6 rounds of :
30 seconds on 30 seconds off -
7 thrusters 115/85
AMRAP Bar Hop Burpees
Rest 3 minutes
Then 4 rounds of:
60 seconds on 60 seconds off
7 thrusters 115/85
7 Bar hop burpees
AMRAP C2Bs
Rest 3 mins
2 rounds for time of:
7 thrusters 115/85
7 Bar hop burpees
14 C2Bs