131118 Monday

Jordan 1st place Men's Scaled WOD4Warriors in Augusta, GA.

Jordan 1st place Men’s Scaled WOD4Warriors in Augusta, GA.

Announcements

Yoga now complimentary to all CFA & SAC Clients! Join us tonight & Wednesdays 6:30p, Sundays 9a.

Warm-up 

AMRAC in 10 minutes with 5-10:
Front Squat,
1-arm DB Press,
Pull-up (Strict Rnd 1) or Ring-Rows,
KB Good Morning,
Mobility.

Strength/Skill Development

A1. Thruster 5-8 x 3.

A2. 1-arm DB High-Pull @ 21×1; 4-7 x 3

WOD

60s AMRAP Thrusters (60-70% of today’s best Thruster x 8 NTE 95/65lbs)
30s Rest
30s AMRAP Pull-ups/Ring-rows
30s Rest
30s AMRAP Thrusters
30s Rest
20s AMRAP Pull-ups/Ring-rows
30s Rest
20s AMRAP Thrusters
30s Rest
10s AMRAP Pull-ups/Ring-rows

3:10  Rest

Complete 4 Rounds of:
30s Burpee Box Jumps (NTE 24/20″)
60s Rest

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>