A. Group warm up
B. WOD demo
C. Barbell warm up
D. With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.
*score is number of minutes completed *
D. LL Cool J Ab sesh – on your own
20 russian twist 30/15
45 second static leg lift hold *legs 2″ of the ground and toes pointed*
30 second superman static hold
E. Cool down
Source: Workout Of The Day
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