Movement Prep:

  • Banded Hip Floss
  • PVC Rack Stretch

Warm-up:

  • 7 Min Agility Course

Strength:

12 Min E2MOTM

2-2-2-2-2-2 Tempo Front Squat

*4 Sec. Descent + Explosive Ascent

 

Conditioning:

10 Min AMRAP

  • 5 Thrusters (95/65)
  • 5 Chest-to-bar pull-ups
  • 10 Thrusters
  • 10 Chest-to-bar pull-ups
  • 15 Thrusters
  • 15 Chest-to-bar pull-ups
  • 20 Thrusters
  • 20 Chest-to-bar pull-ups

***Continue adding 5 Reps until the clock catches you

Main Site WOD 9/15/15

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