Wednesday, 18 August WOD

Warm-up

• 1:00 Row
• 10 Air Squats + 30” Squat Hold
• 1:00 Row
• 10 Push Ups
• 1:00 Row
• 10 Single KB Thrusters (light)
  • -Front Rack Stretch
  • -Couch Stretch W/Empty barbell
  • 10 Barbell Push Press
  • 10 Barbell Front Squats
  • 5 Thrusters

Strength

• Thruster 10-8-6-4-2
• Use the heaviest weight you can for each set.
• Rest as needed between sets.

METCON

• 3 rounds for time of:
  • 30 Sit-ups
  • 20/15 Row Calories
  • 10 Double Kettlebell Thrusters, 53/35 lbs

Try to recover on the sit ups, push the bike and keep the thrusters unbroken. Scaling Options: Use an appropriate weight on the KBs to go unbroken each set!

Time Cap: 15 mins