Friday, September 11

Sept11PlaqueLarge

Never forget…..

Warm-up

Row 400

Hang out at the bottom of the squat for 1 minute

10 air squats

10 Wall ball

5 Dumbbell thrusters with light DBs

5 Dumbbell thrusters with medium DBs

5 Dumbbell Thrusters with very heavy DBs

10 Wall Ball

10 kipping pull-ups

10 chest to bar pull-ups

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

 

Lift:

Thruster 5×75%, 3×85%, 1×95% + reps

 

WOD

AMRAP 20 minutes:

10 Burpees

15 Toes to bar

20 Box jumps

 

L1- T2B modification (knee ups or toes to rings), choose box height

L2- 24/20” box

L3- 30”/24” box

 

 

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