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2/17/18 "My SPOT #9"

February 17, 2018

WU - Coach Led 0:00-10:00

 

TECHNIQUE 10:00-20:00

Thrusters (Learn how to drive with the hips and

punch out the arms at the top of the movement.

Use technique bars if necessary)

 

GENERATOR 20:00-35:00

EMOM12

12 Thrusters (choose your weight, should feel light)

8 Burpees (new standard)

(alternating exercises every minute)

 

 

"BURT"  40:00-55:00

EMOM 12

10 Pull-ups (banded if necessary)

50 Jump Rope

15 Hanging Knee Raises

15/12 Push-ups

 

 

 

 

 

 

 

 

 

 

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