Strength
Back Squat – 6×2 + 2×1 (30 sec hold in absolute bottom) @ 60-65%
—Start @ 80% @ work up to a heavy double
Conditioning
4 Rounds For Time
10 Thrusters 145/100#
10 Back Rack Lunges 145/100#
Run 400m
WOD Notes: Time Domain for this WOD is 12-20 min. The goal is to do all thrusters & lunges unbroken (20 reps total) without dropping the bar. Use the run as recovery between rounds, but try to sprint the last 400m. If you don’t feel comfortable bringing bar behind neck, you can do front rack lunges instead.
Reminder: Gymnastics seminar (March 22nd) sign-up sheets are on my desk. Please try to pay the $20 as soon as you can once you are signed up!
