Tuesday 03.10.2020

POSTED ON March 9, 2020

Tuesday | 03.10.2020

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Warm Up:
5 empty bar thrusters
10 cossack squats
:15 dead hang
10 pass throughs
x2-3 sets
Strength: EMOM 10min
Build to a heavy 3RM thruster
*Start very light and build 10-20lbs every set until failure. If failure is reached reduce the weight 10-20lbs and perform that weight for the remainder of the EMOM.
WOD: 7min Time Cap (as suggested by “Fran”
RX 21-15-9
Thruster 95/65
Pull Up
Intermediate 21-15-9
Thruster 75/55
Pull Up
Beginner 21-15-9
Thruster 75/55
Jumping Pull Up 6in from top of the head
Cool Down: 3 rounds
2min/2min piegon stretch L/R
1min down dog
1min shoulder T L/R
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