Wednesday 11.01.2017


L1) 3 Rounds

15 Box Jumps/Step ups

15 Sit ups

15 Thrusters (empty barbell)

Scaled) 3 Rounds

21 Box Jumps

18 Sit ups

15 Thrusters 75/55

2:00 Rest

Rx) 3 Rounds on the 2:00 (18:00 total)

0-2 27 Box Jump Overs 24/20

2-4 24 Weighted AbMat Sit ups (5-10# plate across chest)

4-6 21 Thrusters 95/65

Do not go over 90 seconds in any of the intervals, If you haven't completed the reps stop wherever you are and allow 30 seconds to recover and transition to the next movement

Comp) 1) at 60% of 1RM Front Squat

EMOM x 12:

Odd: 3 Front Squats

Even: 6 Back Squats

2) Rx workout


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