MONDAY 171106

I. Warm-Up


II. Back Squat

5 / 4 / 3 / 3 Reps @ 85%


III. “Air Force WOD”

  • For Time
  • 20 Thrusters (95/65 lbs)
  • 20 Sumo Deadlift High-Pulls (95/65 lbs)
  • 20 Push Jerks (95/65 lbs)
  • 20 Overhead Squats (95/65 lbs)
  • 20 Front Squats (95/65 lbs)

*4 Burpees at the top of each minute

Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement.  If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.


IV. Cool Down

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