3 Rds
10 Pass Throughs
10 Ring Rows
10 Abmat situps
10 Back Extenstions
10 Lunges
Strength
Push Press: 3 to 5 sets of 5
- Between each set perform 10 pistols
WOD
5 rounds for total reps of:
Thrusters (135/95), 15 seconds
-rest 45 seconds
CTB Pullups, 15 seconds
-rest 45 seconds
KB Swings (70/53), 15 seconds
-rest 45 seconds
Box Jumps (28'/22'), 15 seconds
-rest 45 seconds
(Rx+ wear weight vest)
Post Push Press 5RM and total reps of WOD
RESULT:
Strength PP=63#
thrusters@53# - 33
pullups RX - 33
kb swings@35# - 43
box jumps@18" - 50
No vid or pics tonight. Camera batteries ran out of juice.
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