Warmup: ROM, dynamic stretches, 10 FS and 10 Press with PVC, 1 minute jump rope to warm up your double-unders.
WOD: Open 17.5
10 Rounds for Time:
9 x Thrusters (95/65#)
35 x Double Unders
Scaled –
9 x Thrusters (65/45#)
35 x single-unders
(There is a 40 minute time cap)
Strength: Deadlift, deload
Work: 5 x 3 @ 65% 1RM, with 60-90 seconds rest between sets
Cooldown: frog, pigeon, shoulder openers
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