20151201

Warm Up
30 Beat Swing
5 -1 Push Ups
2 Crab Walk
5 Jump and catch bar
Squat Routine
Battle Ropes 1 min
30 sec hollow hold on bar x2


Strength
Thruster 3-3-3-3-3

Rest as needed between sets.

Build to 3RM

WOD

21-15-9: Dumbbell Thrusters, Double Unders and Pull-ups

21-15-9 reps, for time of:

Dumbbell Thruster

Double Under

Pull-up

DB Thrusters are single arm

DU's are x2

Finisher

"Tabata" - Hollow Rocks : 8 x 20 secs / 10 secs

Tabata Hollow Rock

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.