1/23/17 – "Nemesis"

Group Warm up 

Group Mobility 


Strength 

5×5 Back squat @ 90% of 5 rep max – rest 3:00 between sets. 


WOD ( Workout of the Day ) 

"Nemesis" 

For Total rounds + reps: 

6 minute AMRAP 

21 pull ups 

21 Thrusters (95/65lb) 

– Rest 2 minutes – 

4 minute AMRAP 

15 pull ups 

15 Thrusters (95/65lb) 

– Rest 1 minute – 

2 minute AMRAP 

9 pull ups 

9 Thrusters (95/65lb) 

** EXTRA – 4 x 5-10 GHD raises – Rest as needed. 

***All workouts can be scaled on an individual basis. 

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