2/20/17
PreHab: Scap Activation, Glute Activation, Calf Raises
Warm-up: Squat Variations, Press Variations, Rope Turns
Specific: Thrusters (build to heaviest load and back down)
WOD:
Rx: 21-15-9
Thrusters (75/45#)
Double Unders (x2)
15-12-9 (95/65#)
Thrusters
Double Unders (x2)
9-7-5 (115/80#)
Thrusters
Double Under (x2)
Rx+: 21-15-9
Thrusters (95/65#)
Double Unders (x2)
15-12-9 (115/80#)
Thrusters
Double Unders (x2)
9-7-5 (135/95#)
Thrusters
Double Under (x2)
Option 1: 21-15-9
Thrusters (65/35#)
Double Unders
15-12-9 (85/55#)
Thrusters
Double Unders
9-7-5
Thrusters (95/65#)
Double Under
Option 2: W1:15-12-9
Thrusters
7-5-3 Double Unders
W2: 12-9-6
Thrusters
6-4-2 Double Unders
W3:9-7-5
Thrusters
3-2-1 Double Under