Front Squats and Thrust, Swing, Sprint.

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Brad was the trainer today.

Warm Up:

  • 400 meter run
  • Dynamics
W.O.D.: For Time
  • 12 Dumbbell Thruster 35/25
  • 20 yard out and back
  • 12 Dumbbell Swings 70/55
  • 20 yard out and back
  • 12 Push ups
  • 20 yard out and back
  • 12 Dumbbell Swings 70/55
  • 20 yard out and back
  • 12 Dumbbell Thursters 35/25
Results: 4:36
Notes: I think becasue I coached from 6am – 10am I was a little tired so I had to take breaks on the last set of swings and thrusters