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Wednesday 11.01.17

31
Oct

Wednesday 11.01.17

A.
3 rounds
bear crawl 50′

10 Power cleans

10 front squats

5 burpees

( pvc, or light  bar)

B.
10 min EMOM
even min-4 thrusters  (build up each set)
odd min- 8-14 burpees

C.
15-12-9-3
Thruster  135/95 ( recommended  50-60% of what you hit for your 4 rep thruster for this)

Row for cal (goal is to come off  of this and go right into the thrusters)

D.
3X
1:00 plank
1 min side plank( 30 sec on each side)

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