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WOD

 

5/12/12

A1.  Amrap 7 Minutes

3 Hand Release Push-up

3 Db Thruster #45 #30

6 Hand Release Push-up

6 Db Thruster

9 Hand Release Push-up

9 Db Thruster

** Continue rep scheme of 12,15,18,21 ect. until

time cap is up.

A2.  Amrap 7 Minutes.

Row for max amount of meters.

** There is a 3 minute rest between A1. and A2.

Deload/Day 5 Last Day

Amrap 5 Mins @80%

5 Ring Dips

5 KBS #53 #35

10 Double Unders

5 Min. walk rest

Amrap 5 mins.

50 Meter sprint

5 TTB

10 Push Press #75 #55

5 Min. walk rest

5 Min. Amrap

200 Meter Row

5 Burpees

5 Hang Power Clean #95 #65

** This is a run through and at no time

should you be struggling with this workout.  This

is to give you a lot of reps with low volume to help

jump start your next cycle as well as prevent

injury and soreness.

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