Nov 24, 2015

11-25-15 WOD

7 Min Amrap
7 Thrusters 85/55 (if you feel you can stay moving at a heavier load -feel free to increase a bit here 95-65 would be ok)
7 Burpee Over Bar

7 Min Amrap
3 Front Squats (or Complete 6 Thrusters and NO PUSH PRESSES AS SEEN BELOW)
3 Push Press
7 Burpees

Challenge: Pause Front Squat (no bouncing) 5X3. Goal is attention to front rack and keeping elbows high. 3 seconds lower, 3 second hold, drive to finish. Movement dictates load. Should have no loss of positioning.

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