Friday 23/12/16
A. WARM-UP x3
-squat kicks x10
-side lunges x10
-PVC front squats x10
-squat hold – side to side weight transfer x10
-PVC push press x10
-PVC thrusters x10
B. E2M FOR 10MINS
FRONT SQUAT
x5 @70% of 1RM
C. WOD – FOR TIME
400m run
21 thrusters
400m run
15 thrusters
400m run
9 thrusters
(RX: 40/25kg , Sc: 25/15kg)