Wed – 11/19/2014

READ: US Army Applies CrossFit to Prevent Injuries

WOD

Strength
Thruster: 15 minutes to find 1RM from floor.

Conditioning
Wear some warm clothes…
3 Rounds for Time (20 min cap)
400m run
30 Alt Overhead Walking Lunges (45# plate/ 25# plate)
20 Burpees
10 Chest-to-Bar Pullups
Rx+: 5 Bar MU

Extra
Front Squat: every 60 sec: 4@50%, 3@60, 3@70, 2@80, 1@85, 1@90, 1@95, 10@75

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