150813 Thursday 0900 & 1800 & 1915

A. Warm Up
4 Slow Rounds
25 Double-unders
10 OH Walking Lunges with an empty bar

B. SWOD
Back Squat
5 @ 60
5 @ 70
5 @ 80

C. WOD
EMOM for 14 Minutes (Alternate)
3 Thrusters at 185/105 (or 70%of your Clean)
30 Double Unders
Rest one Minute

EMOM for 4 Minutes (do not alternate)
3 Thrusters 185/105
30 Doubleunders

For Time
Thruster Flight Simulator 135/75
2 – 4 – 6 – 8 – 6 – 4 – 2

Flight Simulator denotes that these sets must be unbroken. Only touch the bar when you know you can work through each set.

Thrusters2

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