Warm-up:
200m run then 3rds of:
5 Thruster
5 Back Squat
10 Hollow Rock
Strength:
Thruster 5-4-3-3-2
(increase weight each set, build to a heavy double)
WOD:
EMOMx16
1) 15 Cal Row
2) 12 Wall Ball (20/14)
3) 30 DU
4) 12 Burpee
Warm-up:
200m run then 3rds of:
5 Thruster
5 Back Squat
10 Hollow Rock
Strength:
Thruster 5-4-3-3-2
(increase weight each set, build to a heavy double)
WOD:
EMOMx16
1) 15 Cal Row
2) 12 Wall Ball (20/14)
3) 30 DU
4) 12 Burpee