July 6, 2016

CrossFit
Strength: Thruster (Heavy Double)
15 Minutes to build to a heavy set of 2 from the ground

WOD: 5 Rounds, Each for Time
“Thrustarun”
Every 3 minutes for 15 minutes:
200m Run
10 Thrusters 115/75
*Post each round time

CrossFit 101
WOD 1) Row 2000m

WOD 2) Death by Burpees

Barbell Club
1) Snatch (Work up to 85% x 1 x 5 Sets)

2) Heaving Snatch Balance (5 x 1)
*All 5 sets at +5-10kg from todays snatches with a 2 second pause in the bottom of the squat.

3) Front Squat (3-2-1-1-1-1-1)