May 21, 2018

May 21, 2018

dynamic :

partner warmup  

3 rounds

200 meter run (together)

30 wall ball


mobility :

a) banded hip distraction

b) lat band stretch 


Thruster - 5 min wu + 10 min emom x 3-5 reps. build.


notes :
- focus on efficient movement.
- build if maintaining good movement.


partner wod
for time :
40 thrusters 95/65
run 100 meters (together)
30 thrusters 115/85
run 200 meters
20 thrusters 135/95
run 300 meters (200 + 100)
10 thrusters (155/105)
run 400 meters (200 x 2)

notes :
- level 2 - 65/45, 85/65, 105/85, 125/95
- level 3 - loads at weight of choice.

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