Monday July 13th WOD

Warm up:  Partner row/run + coach led BW drills and PVC work

Mobility:  Ankles/Hips

Strength:  10 minutes to establish a 3RM Thruster

-From the rig

Conditioning: 0:00-5:00 15-10-5 Thruster 115/75 + two, 15 ft rope climbs after each round

                     5:00-10:00 1,000m row

                     10:00-15:00 15-10-5 Supine ring rows, HR push ups + 50 DU’s after each round

                     15:00-20:00 1,000m run (2.5 times around the building)

Nick ProhaskaComment