August 2, 2017

August 2, 2017

dynamic :
4:30 clock
10 empty barbell thrusters
10 empty barbell ground to over head
5 burpees

* shoot for 3-4 rounds.

Back Squat - 3 min wu + perform 3 reps every 2 mins x 5

notes :
- build set to set.


partner wod
25 minute amrap of :
30 calorie row
30 kbs (53/35)
30 burpees
30 kbs
30 cal row
30 sit ups

notes :
- rx+ = calorie assault bike + 70/53 kb

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