12/9/15 Wednesday

Performance

A1. Front Squat @ 30X1; 6-8 reps x 4 sets, rest 60

A2. Single-Arm Trap 3 Raise @ 3010; 8-10/arm x 4 sets, rest 60

A3. Double-Under Practice; 60 seconds x 4 sets, rest 60sec

 

B. In teams of two, alternate every 8 reps and complete as many rounds and reps as possible in 20 minutes of:

16 Thrusters (teams choose their own load)

16 Pull-Ups

16 Burpees

 

Competition

Wod will be posted at gym