Wednesday April 12, 2017

Strength:

Determine 1RM thruster
Bent rows 3 x 4 (heavy working weight) 

WOD:

5 minute EMOM
5 thrusters (use 70% of your 1RM)
Rest 1:00 then
12 minute EMOM (alternating)
15 kettlebell swings (53/35)
6 pull ups