3-2-15

Great job on the open workouts this weekend! We will be doing all open workouts on Friday and Saturday. Keep working hard! You all are doing great!

Warm-Up

400m run

Samson Stretch

Inchworm

Spider lunge

10 kips

10 push-up

10 PVC PT

 

Strength

Dead lift 5x3 80%

Thruster 5x5 80%

Have athletes do the dead lifts first then the thrusters.

 

WOD

10 min AMRAP(reps)

7 cleans 155/105

5 S 2 O 155/105

10 ball slams20/14