Thursday 12.8.16

 

CrossFit WOD

6 Minutes to Reach a Heavy Cluster/Thruster.

Rest 4 Minutes. At 10 Minutes start:

AMRAP 4:
15 Calorie Row
15 Thrusters 75/53lb

Rest 2:00

AMRAP 4:
12 Calorie Row
12 Thrusters 95/63lb

Rest 2:00

AMRAP 4:
9 Calorie Row
9 Thrusters 115/73lb

*Thruster comes from the ground

Accessory:
E2MOM10
Strict Pull-ups (pick manageable number)

Mobility:
Lax Front Delt Mash
Lax VMO Mash
Lax Sword Mash

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BodyFit

For 4 Minutes
10/8 Calorie Bike
10 Dumbbell Thrusters

Rest 3:00

For 4 Minutes
10/8 Calorie Bike
10 Dumbbell Thrusters

Rest 3:00

For 4 Minutes
10/8 Calorie Bike
10 Dumbbell Thrusters

Rest 3:00

For 4 Minutes
Max effort cal bike