Thursday

Skill Development:

·    Deadlift

·    Wall-balls

·    Thrusters

·    Power cleans

·    Push Press

·    Pull-ups

WOD

Pick an appropriate weight for minimal sets on bar work. “Area 51”

For time:

30 minute CAP

·    800 m run; then

21 – 15 – 9

·    Deadlift (RX 45/30 kg)

·    Burpees

·    400 m run; then

15 – 12 – 9

·    Wall-balls (RX 9/6 kg)

·    Push-ups

·    200 m run; then

12 – 9 – 6

·    Thrusters

·    Pull-ups

·    100 m run; then

9 – 6 – 3

·    Power cleans

·    Push press

Same bar and weight all the way through