100319

​







​#ThirstyThursday
Make sure to drink PLENTY of water today!

Warm Up:
-PVC Stretch (10-15mins)

-2 Rounds w/ empty bar

• 12 front squat
• 12 strict presses

WOD#1: Endurance/Strength. Barbell Complex. The objective of this Hero WOD, is continuously move into the next movement with a running clock.. Try and complete each round as fast as you can. It'll be more work to put the bar down and then have to put it back up to finish the barbell moves, so choose a scaled weight if you need to and "hammer" out these movements unbroken. Record your time after each round. Set a good pace and try to beat your time each round or be consistent around the same time as before. Click on movement to see demo.

"HAMMER"

5 Rounds- EACH ROUND FOR TIME

• 5 Power Cleans (135/95)
• 10 Front Squats (135/95)
• 5 Jerks (135/95)
• 20 Pull Ups
• Rest 1:30 b/t each round

**If you don't have pull ups, ring rows. If there is not a set of rings, jumping pull ups**


COOL DOWN:
Tabata (20secs WORK/10secs REST) x 8 sets/cycles

• Flutter kicks
• Russian Twists
• Toes to Rig OR Lying Leg Lifts

---