Wed., Dec. 11, 2013

Warm-up:

5 min. Bike
20 Air Squats
20 Push Presses (bar)
20 Sit Ups
20 Thrusters (bar)

10 Hurdle Hops

WOD:

Complete as many rounds as possible in 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

CW: 9 Rds., 55#

LW: 8 Rds, 4 Thrusters, 45#

Cool Down:

LW: 50 DU's

Comments:

Craig and I were EXHAUSTED! Tough workout!