10 Dec 2013
Warm Up: 10-8-6 Push Ups/Squats
3 x 10 trunk twists
2 sets:
5 x Front Squat
5 x Push Press
5 x Thruster
5 x Knee 2 Elbow
WOD
21-18-15-12-9 reps for time:
Thrusters (65#)
Knee 2 Elbow
Time: 24 minutes 10 seconds
5-3-1 #4 Week 4 (deadlift)
5 x 115,115,115,115,145,165
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