Wednesday 2.8.17

Jonathon Shelton WOD 0 Comments

“PRIMER”

AMRAP 5 minutes
10 Walking Lunge Steps
7 Push-ups
10 Banded Good Mornings
10 Thrusters (45/35)

“STRENGTH”

4 Sets:
3 Back Squats @ 75%
REST :20
15 Hip Extensions
REST 2:00

“CONDITIONING”

Performance:
4 Rounds for Time:
7/5 Muscle Ups
25 GHDSU
12 Thrusters (95/65)

Fitness:
4 Rounds for Time:
7/5 Jumping Bar Muscle Ups
50 Abmat Sit-ups
12 Thrusters (95/65)

Core:
4 Rounds for Time:
10 Jumping C2B Pull-ups
35 Abmat Sit-ups
9 Thrusters (65/45)

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