Workout of the Day November 18, 2014


Not only are our athletes fit, but they can also kick butt.

Warm-up

Iso/Stab- Some sort of crossover activation or bullet proof shoulders

Gymnastics

Strength- 4 sets (1 shoulder press, 3 push press, 3 push jerk, 1 split jerk R, 1 Split Jerk L)

Skill/Oly-12 min to build to a heavy thruster

WOD- 6 min time cap

60% of heavy thruster

1-2-3-4-5-6-7-8-9-10 reps each from the ground

Rest 2 min

Then

6 min time cap

1-2-3-4-5-6-7-8-9-10

Pull-ups


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