150513 Wednesday 0900 & 1800 & 1915

A. Progressive Model Ring Dip

B. SWOD
Weight vest Eccentric Pullups 4,4,4,4,4

C. WOD
EMOM for 14 Minutes
1 x Thruster @ 135/95
5 Burpees over the bar

Big Dawg
2 x Thruster 155/125
7 Burpees over the bar

D. WOD
Fran
21-15-9
Thrusters
Pullups

Got front rack position problems? Even though the thruster doesn’t necessarily consist of the true front rack it is imperative that you can get into this position for the WOD. Skip to the end for practical application of some exercises you can do.

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