WODNESDAY

HOLIDAY SCHEDULE
THURSDAY: NORMAL
FRIDAY: NO 5AM & NO 6:30AM, ALL OTHER CLASSES ARE NORMAL

12/30/20

WOD

10 minutes to Establish a 3RM Thruster

At 0:00
21-15-9 reps for time of:
Thrusters, 95/65-lbs.
Push-ups

At 10:00
9-15-21 reps for time of:
Push-ups
Thrusters, 95/65-lbs.

Train At Home

Warm-up:
1:00 Plank
Then,
3 rounds of:
5 Push-ups
10 Air Squats
Then,
1:00 Plank

Strength:
EMOTM for 10 minutes:
1: Right Arm DB Press, 5-12 reps
2: Left Arm DB Press, 5-12 reps

WOD:
At 0:00
21-15-9 reps for time of:
Single DB Hang Clean Thruster
Push-ups

At 10:00
9-15-21 reps for time of:
Push-ups
Single DB Hang Clean Thruster

Cool Down:
5:00 of:
:30 Pec-wall Stretch, each arm
:30 Inactive Squat Hold