Thursday 083117


Published August 31, 2017


PreWod

Warmup (18 min)
4 Walkouts
4 Active Spidermans (each leg)
4 Active Samson (each leg)
4 Cossack Squats (each leg)

3 Walkouts
3 Active Spidermans (each leg)
3 Active Samson (each leg)
3 Cossack Squats (each leg)

2 Walkouts
2 Active Spidermans (each leg)
2 Active Samson (each leg)
2 Cossack Squats (each leg)

followed by…

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)

Strength: EMOM 6
3 Power Cleans + 3 Front Squats + 3 Push Jerks (155/105)


Conditioning (8 min)

4 x :20 seconds on, :10 seconds off 

Sit-ups 

Deadlifts (155/105)

Sit-ups

Deadlifts (155/105)

Complete all 4 sets of one movement before 
advancing to next.

*score total reps



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