WOD for 050718

Skill:

Weighted Glute Bridges

5-5-5-5 w/ a 4-sec pause at the top

Strength:

(10-MIN) EMOM

6 Deadlifts @ 65-70%

12 KBS (Russian)

*Both movements within the same minute

Metcon:

For Time:

-15 Thrusters-

then,

3 Rounds:

15 Bar Over Burpees

10 FR Lunges

10 Ball Slams

then,

-15 Thrusters-

L1: 115/85, Bar Facing Burpees, 50/35

L2: 95/65, Bar Over Burpees, 40/30

L3: 75/55, Bar Over Burpees, 35/20

L4: DB Thrusters, Reg. Burpees, DB FR Lunges, 20/15