WOD 3/17/14

17 Mar

em>Monday March, 17 2014
stPatricksDay

Skill:

3-Front Squat
2-Thrusters
This is to be done as a complete set. Moving into the Thrusters with a fluid intentional motion.

(5×5)
5-5-5-5-5

15 Min

WOD:

10- Double Unders
1- Thruster RX-135/95lbs

20- Double Unders
2- Thruster RX-135/95lbs

30- Double Unders
3- Thruster RX-135/95lbs

40- Double Unders
4- Thruster RX-135/95lbs

50- Double Unders
5- Thruster RX-135/95lbs

60- Double Unders
6 Thruster RX-135/95lbs

70- Double Unders
7 Thruster RX-135/95lbs

80- Double Unders
8 Thruster RX-135/95lbs

90- Double Unders
9- Thruster RX-135/95lbs

100- Double Unders
10- Thruster RX-135/95lbs

For time:
or:
15 Min capped chipper

Competitors Aux work:

Over Head squat, Bottom positional holds
choose a heavy, yet manageable weight. for repetitions of 3.
At the bottom of the squat, give give a good 3 count while keeping the air swallowed into the diaphragm and
maintaining posterial control, before returning to top position.

(3x?) 20 Min

GHD sit-ups

(5×20)
20-20-20-20-20

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