11-25-2015

WOD

Front Squat
- 2s pause squats-
5x5
1. @ 70%
2. @72.5%
3. @75%
4. @77.5%
5. @80%

- then -

Thruster Cycling

0 - 3:00
8 Thrusters every 30s 75/55#

3:00- 5:00
8 Thrusters every 20s

SKILL

Sprint Cycling

0 - 3:00
30ft,60ft shuttle every 30s

3:00- 4:00
30ft,60ft shuttle 20s


Cash out - 100 banded pull aparts

WOD

15-12-9
Deadlifts 295/205#
Burpees