Strength
Back Squat – 5×5 @ 87.5%
—Week 4. Use slightly heavier than last wk
Conditioning
21-15-9
Thrusters 135/95lb
Burpee Box Jump Overs 24/20″
—Rest 2 minutes
10 ManMakers For Time (you choose DB weight)
WOD Notes: Thruster weight should be heavy enough to where you break it up on the 1st & 2nd set once. Manmaker = 1 push-up + 1 row with arm (r) + 1 row with arm (L) + 1 squat clean n jerk. Recommended weights are 45/30lb DB, but try to maintain a quick speed to where you can finish in under 3 minutes. Record 2 separate times for each WOD.
Ragers at the Kyle Pagerly 5K Run!
