130812

Athlete WOD

Strength – 20 min to establish a heavy thruster triple

WOD – EMOM for as long as you can hang
1 thruster 95/65
5 pull-ups

*add a thruster each minute so the second minute would be 2 thrusters/5 PU, then 3 thrusters & 5 PU & so on until you can’t complete the rd in under a minute

Training WOD

1) Smolov 1/4 – HBBS 10*3
2) 15 min to a heavy snatch
3) 15 min to a heavy C&J
4) 30 MU for time – 5 burpees EMOM