9AM – LIFTING CLUB (SHARP!)

10AM – TEAM WOD

jonshake2

WARM UP:

500 M. Row

400 M. Run

25 Thrusters (45/35/15)

Then:

Mobilize

LIFT:

Warm up Thruster

WOD:

4 x 500 M. Row

Then:

30-40-50

Thrusters (135/95) (115/75) (95/65) (75/55)

Burpees

C2B Pull Ups

*Both bar’s must be held in the rack position during burpees and pull ups.

 

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