12/10/14

Wednesday

 

Warm Up

  • 10-9-8-7-6-5-4-3-2-1
  • Single unders
  • PVC thrusters

 

Skill

Thrusters

Strength

  • Bench Press + Weighted Push Up
  • 5@70% + 10 Push Up
  • 4@75% +   8 Push Up
  • 3@80% +   6 Push Up
  • 2@85% +   4 Push Up
  • 1@90% +   2 Push Up

*Perform Push ups immediately after each BP Set

WOD

Open Wod 14.5

For Time

  • 21 Thrusters (95/65)/21 bar facing burpees
  • 18 Thrusters (96/65)/18bar facing burpees
  • 15 Thrusters(95/65)/15 bar facing burpees
  • 12…………………………………………………………….
  •   9…………………………………………………………….
  •   6…………………………………………………………….
  •   3…………………………………………………………….

***20 minute time cap***

Cash Out: 3 x 10 GHD sit ups