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WOD Monday, 8/15/2016

WU:
Tabata:
Alternate between 
Empty bar thrusters
Strict T2B

A. Strength: Front squat (Wave cycle, week 5]) (18 minutes)

Working sets:

1. 5 x @76%

2, 1 x @86%

3. 5 x @78%

4. 1 x @88%

5. 5 x @80%

6. 1 x @90%

Rest between 1:30 - 2:00 between sets.

These percentages are based off your most recent FS 1RM (We tested on 7/11/16).

Warm up the same way you normally would till you hit the working sets. I recommend calculating your numbers before class so you can come in ready to squat.


B. Conditioning

3 rounds for time: 

15 [unbroken]* thrusters (95/65)

12 burpees over bar


Time cap: 12 minutes. 

*unbroken thrusters:  every time you drop the bar mindset you will add 3 more thrusters to that set. So, if you drop the bar on rep 11 you don't have 4 reps left, you now have 7 reps left. Dont get capped. Scale approximately.

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