Workout:
3 rounds for time:
20 Wall balls
10 DB thrusters
5:20
used the 35# db's, 14# WB
+
A. Shrimp squat tech work 10 min
Done
B. DB RDL; 8-10x2/side; rest 30 sec
25x10
30x10
C1. Short hamstring isometric; 20 secodns x3/side; rest 30 sec
20x3
C2. Barbell hip thrusts; 10 reps x3; rest 30 sec
125, 135, 135
C3. Sorensen hold; 30 seconds x3; rest 30 sec
30x3
C4. box jump overs; 10 reps x3; rest as needed
around 18 seconds x 3, 20 inch box
I broke in the new wall ball target a friend made for under my deck. It was awesome. Did all the WB's unbroken, had to split the last set of thrusters into 5/5, those db thruster are a bitch. I probably started the shrimp squats a little too soon after the wod, they did get better as I practiced them though. Watching my video I can see there is a lot of weakness in there. I definitely have to shift forward and try and pull the back leg in in order to get up. Everything else was uneventful. Thanks!
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