Thursday, 1/28

Cash In: 1×800

Cash Out: 2×30 floor wipers

 

Basic

Three sets of:

  • Push Press x 6-8 reps
  • Rest 60 seconds
  • Side Plank x 30-45 seconds each side
  • Rest 60 seconds
  • Single Leg Hip Bridge x 6-8 reps each leg @ 3011
  • Rest 60 seconds

For time:

  • 21 Burpees
  • 15 Thrusters
  • 9 Strict Pull-Ups
  • 800 Meter Run
  • 9 Strict Pull-Ups
  • 15 Thrusters
  • 21 Burpees

 

Performance

Every two minutes, for 16 minutes (8 sets) of:

  • Split Jerk x 1 rep

Build over the course of the 8 sets to today’s heavy single.

 

For time:

  • 21 Burpees
  • 15 Thrusters (115/75 lbs)
  • 9 Chest to Bar Pull-Ups
  • 800 Meter Run
  • 9 Chest to Bar Pull-Ups
  • 15 Thrusters
  • 21 Burpees
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