-Warm Up-
3 rounds
10/8 Cals bike
10 bootstraps
10 reverse lunges with a twist
10 alt leg swings
10 alt knee pull to chest
Into..
:30 each side tricep smashing
10 front elbow punches
10 back rack elbow punches
-Strength/Skill-
5-5-5
Front Squat*
*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5
*Deload week from Wendler. Reps should be smooth and mechanics perfect.
-WOD-
FOR TIME : 9 minutes
21-15-9
Thruster (95/65)
Burpees to Target (6″)
