Friday WOD 05/01/18

General Warm Up
400m Run
10 Standing straddle hand walks
10 Walking lunges with OH reach
10 KB goblet sumo squats
5 KB arm bars
15 Hollow rocks

Specific Warm Up
10 Back squats (empty bar)
5 Back squats (light load)
3 Back squats (heavier load)
3 Back squats (heavier load)
3 Back squats (starting load)
Before Thrusters
5 Thrusters (empty bar)
3 Thrusters (light load)
3 Thrusters (heavier load)
3 Thrusters (starting load)

Strength
Back squat 3-3-3-3 reps
Thruster 3-3-3-3 reps
4 attempts at a max Paralette L-sit hold for time

Leave a Reply

Your email address will not be published. Required fields are marked *