18 Dec 2014

Warm Up:
Tabata Row at warm up pace

Warm Up with bar thrusters

WOD:
AIRFORCE - compare to Dec 23, 2013

For time: 95/65  *start workout with burpees*

20 Thrusters

20 Sumo deadlift high pulls

20 Push jerks

20 Overhead squats

20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. 

There is a 20 min cap.

SILVERS:

Strength:  PRESS & PUSH PRESS

WOD:

AIRFORCE II

Same format as above, at the top of every minute and to start, athlete does 2 burpees

Coach will determine load

20 MEDBALL Cleans

20 Sumo Deadlift

20 Push Press

20 Back box Squats

20 Front box Squats