Friday WOD 5/24/2013
Mobility coaches Choice
2 sets of 5 w empty barbell
Work up to a heavy set of 2
Super set with 20 band pull-aparts
“Death by Thruster”
Ascending Thruster ladder 95/65 lbs
1st minute, 1 thruster
2nd minute, 2 thrusters
3rd minute, 3 thrusters
Keep going up in reps till you can’t finish the required reps for the minute. Meaning if the time expires and you havent finished the number of reps required you just died.
1-5 40 Wall balls (20/14) or a mile run
6-10 30 Wall Balls (20/14) or a 1200 Meter run
10-14 20 Wall Balls (20/14) or an 800 Meter run
Video with Christmas and picture of Rich in todays post. You are ALL welcome!
2013 05 23