A) WOD: 3Rds

20 Thrusters (95/65)

*1 min rest between rounds


As a group: Running Drills

Warmup-Run 800m moderate pace

B) Conditioning:

12x200m run w/200m jog recovery

Total meters=4800m

On intervals should be at 1mile pace for all sets

*if you have a watch to keep your splits bring one.

C) Accessory:

3×20 Banded Tricep Extensions

3×10 Curls

superset movements


Categories: WOD

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