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Road to the Open Day 3- 1/15/14

Warm-up:

Coach’s Choice.

 

Strength:

Superset-

Thruster

Pull up

*Take 15 minutes to work up to a 1RM thruster. Advanced athletes should perform sets of 5 strict pull-ups in between each set of thrusters (sub negatives or strict ring row). After 15 minutes, drop to 80% of the best thruster and perform 3 thrusters EMOM for five minutes

Metcon:

For Time:

45x empty bar thrusters

10x ring rows

10x sit up

30x thrusters

15x ring rows

15x sit-up

15x thrusters

20x ring rows

20x sit-up

 

 

January 15, 2014 | News | 0

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