Dynamic warm-up. 1st WOD) 5 rds of 400m run, 15 overhead squats 2nd WOD) 12:00 AMRAP of: 10 single arm DB snatches (5 each side) 10 standing broad jumps 10 KB swings 10 atomic sit-ups 3rd WOD) Run 400m, then 21-15-9 of DB Thrusters and Pull-ups, then run 400m. 4th Station) Seated DB curls to shoulder press 4 […]
Tag Archives: thrusters
Okay, I did this workout at http://www.crossfitfirebase.com/ back in December and it wrecked me. Like walking down the stairs backwards for two days afterwards kind of wrecked. We threw it in the programming today and much to my surprise, my time improved about eight minutes! Now don’t get me wrong – I’m still wrecked and it hurts […]