Wednesday 7/31/19
Warm up: 2 Rounds
5 Band face pulls
5 / side Band straight arm pull down
5 Scapular wall slides
Row 250 m
5 Presses (PVC or empty bar)
5 Front squats
5 Thrusters
Strength: Warm up to Thruster weight
WOD: For time, 45 min cap
1K Row
10 Thrusters (135/95)
10 Bar MU
2K Row
20 Thrusters (95/65)
20 C2B Pull ups
3K Row
30 Thrusters (45/35)
30 Pull ups
Accessory:
False grip chest to ring hold – Rx – 6 ME sets unsupported, scaled 6 x
10 sec with as little assistance as possible.