21 Aug 13 Warmup
4x Victory Hill sprints
4x 20 Air squats (slow down at a 4 count, explode to full extension)
21 Aug 13 WOD
21-15-9 of
Thrusters
Overhead walking lunges
You do 21 thrusters then 21 overhead walking lunges, then 15 of both and then 9 of both. Go heavy on the thrusters, enough that you have to take a break on the first set of 21. Then go light on the overhead squats. This WOD is very fast so hit it hard. This is 6-7 minute WOD at max.
4x Victory Hill sprints
4x 20 Air squats (slow down at a 4 count, explode to full extension)
21 Aug 13 WOD
21-15-9 of
Thrusters
Overhead walking lunges
You do 21 thrusters then 21 overhead walking lunges, then 15 of both and then 9 of both. Go heavy on the thrusters, enough that you have to take a break on the first set of 21. Then go light on the overhead squats. This WOD is very fast so hit it hard. This is 6-7 minute WOD at max.
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