Wednesday August 16, 2017

Warm Up
W/ a partner switching off between

:45 light row arms only
:45 active superman

:30 medium row arms only
:30 Scap Pull Up

:20 seconds fast row arms only
:20 seconds air squats

:15 seconds fastest row arms only
:15 Push Ups

+

Empty Bar Warm Up

Mobility
Couch Stretch 1 minute
Front Rack Stretch 1 minute

WOD
"The Rubin" *This workout is for Sarah Rubin-Franz because it's her favorite WOD ever
AMRAP 4
400m Run
21 Thrusters 95/65 or 75/55
Max burpees 

REST 4:00

AMRAP 4
400M Run
15 Thrusters 115/80 or 95/65
Max Burpees 

REST 4:00

AMRAP 4
400m Run
9 Thrusters 135/95 or 115/80
Max Burpees




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