Thrusters (95/65)
Kettlebell swings (53/35)
Lateral burpees
21-15-9 reps for time:
Strength: Front Squat 3-3-3-3-3
Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.” H. L. Hungt
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11:23 rx’d
front squat 205/205/205/205/215
10:16 rx’d
front squat – 85/95/95/95/105
7:14 (70 kb)
12:23 (45lbs)
14:32 (55lb thrusters, 35lb kettle bell)
Front Squat: 110/110/110/115/115
9:40 (75 lb thrusters, 53 lb KB)
11:02
8:50 rx’d
15:39 (85 lb Thruster, 53 lb KB)
Front Squat 95/135/155/175/175
12:48 55 lb Thrusters
11:01 rx’d
11:30 (45lbs, 35)
11:15 rx’d
front squat – 205/225/245/245/245
11:21 (85 lb thruster, 53kb)
11:10 rx’d
11:41 (45lb thrusters, 35lb KB)
7:31 rx’d
235lb front squat
11:08 (70lb kettle bell swing) front squat–315
WOD in Mt. Vernon Illinois: max 150 De-load push ups and 60yd sprint. It is 100 degrees here so I did it in the workout room in the hotel and used a bike for the sprint!!!!