09-22-2017

Warm-Up:

3 rounds:
100m Run
6 Alternating Spidermans (3/side)
6 Elbow Rotations
6 Empty Bar Thrusters

Then

Build to a moderately heavy Thruster

Conditioning:

5 rounds:
200m Run
10 Thrusters (95,65)

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09-21-2017

Warm-Up:

3 rounds:
6/side seated straddle press. (KB or DB)
12 Superman Rocks
24 Low Banded rows

Conditioning:

EMOM x 20 in.

Min 1: AMRAP Abmat Situps
Min 2: 18/15 Cal Row
Min 3: AMRAP Push Ups
Min 4: 18/15 Cal Row
Min 5: Rest

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