Thursday's WOD - 6/27/2019


Skill:

Thruster Progression w/ PVC/Barbell + Complex Review

3x5 - Thruster @ light to moderate weight


Strength:

Front Squat

**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x5@75%ww

1x5+AMRAP@75%ww

WOD:

For Time:

400m Run

21 Thrusters @40-50% / 8-10 UB Reps (95/65)

400m Run

15 Thrusters

400m Run

9 Thrusters


Accessory Work:

Every :45 x 12 sets

1x Squat OR Power Snatch @ 70%

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