Call Us: (612) 226-8720

03.10.17

10
Mar

03.10.17

Warm Up
2:00 of single skips with jump rope
with DB less then 10# or plates of 2.5 or 5#
DB strict press x :30
DB OH hold x :30
DB lateral raises x :15
DB Hercules hold with thumbs facing up x :15
Rest :30 and repeat

Primer: this is to warm up to the lifting complex
10:00 EMOM
min 1: 10 wall balls 20/14
min 2: 10 KB swings 52/35
min 3: 10 box jumps
min 4: 10 sit ups
min 5: 10 cal row or bike
WOD:
max weight on the complex in 6 tries
3 deadlifts
2 power cleans
1 thruster

Leave a Reply