Thursday - WOD 193 - Throwback Thursday

Group Warm up: with an empty bar
2 Sets of:
5 shrugs
5 high pull
5 strict presses
5 back squats

Strength:

Front Squat

5@50%

5@65%

3@70%

3@75%

2@80%

Throwback Thursday WOD

Compare to http://www.crossfitsuccess.com/2014/09/group-warm-up-with-empty-bar-2-sets-of.html

9 Min AMRAP 20-15-10-5 Ground to Overhead
- 7 Bar facing burpees after each set
- As many reps as possible of Ground to over head if you finish the last set of burpees

All weights are listed in Level 3/level 2/level 1

Movement Details - Men

20 G2OH- 95/65/Med ball
7 Bar Facing Burpees
15 G2OH- 135/75/45
7 Bar Facing Burpees
10 G2OH- 155/95/65
7 Bar Facing Burpees
5 G2OH- 185/135/95
7 Bar Facing Burpees
AMRAP G2OH- 225155/115

Movement Details - Women

20 G2OH- 65/45/medball

7 Bar Facing Burpees

15 G2OH- 85/55/35

7 Bar Facing Burpees

10 G2OH- 105/65/45

7 Bar Facing Burpees

5 G2OH- 135/95/65

7 Bar Facing Burpees

AMRAP G2OH- 155/105/85