“THRUSTERS OH MY!” / WOD 7/17/14

Thank Papa Smiley for this wod!!

WARM UP:

500 M. Row

25 Thrusters (45/35/15)

10 Push Ups

5 Pull Ups

Then:

Mobilize Hips and Shoulders

SKILL:

3 x 60 Sec. Weighted Planks

LIFT:

Front Squat

3 @ 65%

3 x 3 @ 70%

WOD: (Compare to 7/8/13)

“THRUSTERS OH MY!” 

For Time: 

100 Thrusters (95/65) (75/55) (65/45) (55/35)

*EMOM 4 Burpees

**Adv. 5 Bar Faceing Burpees

POST WOD:

Mobilize Hips and Shoulders