Sam and Jess after completing the Hartford Half Marathon!

 

WOD

Thruster (Heavy 3)

* 15 minutes to build to a heavy set of 3 reps.

 

WOD

“Child’s Play”

3 Rounds for Time:
10 Thrusters (115/75#)
20 Deadlifts (115/75#)
50 Double Unders (75 Singles)

* Post time to the whiteboard.

 

After Party

1. 5 x 1 Tempo Deadlift
Tempo: 6 Seconds Up, 6 Seconds Down
Build to a moderate, and not to exceed 55%. Rest as needed between sets.

2. Bike Recovery
20 Minute Recovery Effort…

On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups
20 Hip Extensions