WOD

WOD Tuesday 6/12/18

?Freedom Trail?

AMRAP 3, Rest 3:00
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Modifying overall rep scheme to 18-15-12-9 is an option. When fresh, athletes should be able to complete the below repetitions unbroken at each barbell:
1st: 25+ reps
2nd: 20+ reps
3rd: 15+ reps
4th: 10+ reps

WARM UP:

Partnering up on a rower, switching back and forth between:
:45 seconds slow row (feet on top of straps)
:45 seconds active spidermans
:30 seconds slow row
:30 seconds active samson
:20 seconds medium row
:20 seconds air squats
:15 seconds hard row
:15 seconds push-ups
then
?Barbell Warmup?
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)