THURSDAY

Strength Development

Strict Press

5 – 5 – 4 – 3 – 3

@ 2 minutes/set

Focus:

·    Building core & shoulder strength & stability

·   Engaged core and lats.

Hero WOD

“Omar”

For Time:

20 Minute CAP

·    10 Thrusters (RX 42½/30 Kg)

·    15 Burpees over-the-bar

·    20 Thrusters

·    25 Burpees over-the-bar

·    30 Thrusters

·    35 Burpees over-the-bar

Finish early … max distance on a machine

Focus of WOD:

·   Weightlifting/metabolic conditioning

·   Building movement set capacity.

·   Rhythm in burpees

·   Short recovery time