WOD 03/10/2015

Skill Work / Warm Up:  3 Rounds NFT

200 Meter Run
10 Dislocates
10 Sots Press w/ PVC
10 Push Ups

Strength

10 Mins to find a 1 Rep Heavy-ish S2OH - Press, Jerk, etc…

WOD:

3 Rounds - Go all out as fast as possible "Unbroken"

Start 00:00

10 Thrusters 95/65 (Rx) - 135/95 (Rx+)
5 Burpee over Bar
10 Thrusters 95/65 (Rx) - 135/95 (Rx+)

Start 03:00

10 Thrusters 95/65 (Rx) - 135/95 (Rx+)
5 Burpee over Bar
10 Thrusters 95/65 (Rx) - 135/95 (Rx+)

Start 06:00

10 Thrusters 95/65 (Rx) - 135/95 (Rx+)
5 Burpee over Bar
10 Thrusters 95/65 (Rx) - 135/95 (Rx+)


1st video is a demo of the Sotts press
2nd video is a demo of shoulder dislocates in case some of you are unfamiliar with them