160219 RUTHLESS

Posted: 02/18/2016 in Uncategorized
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WARM UP
2X: 7 BACK EXTENSIONS AND 5 SLOW GHD (USE QUADS)
STRENGTH
7X1 FRONT SQUAT EMOM (UP TO 85%)
WOD
12 MINUTE AMRAP:
3 THRUSTERS 115/75
3 BURPEES
6 THRUSTERS 115/75
6 BURPEES…….
CONTINUE FOR AS MANY REPS AS POSSIBLE IN 12 MINUTES
ACCESSORY WORK
2X: MAX REP CHIN UP HOLD

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