CrossFit Firebase Orlando

Thruster Ladder and Then Some.

Shoulder Press. Week 4
Warm Up
5 Reps @ 40% of 1 RM
5 Reps @ 50% of 1 RM
3 Reps @ 60% of 1 RM
Work Set
5 Reps @ 60% of 1 RM
5 Reps @ 65% of 1 RM
5 Reps @ 70% of 1 RM

WOD
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 of:
Thruster Ladder (95#M/65#W)
*Grab a partner. Work your way up the ladder, You-go-I-go.

Rest for 2 minutes.

Then,
2 Rounds for Time of:
1 Leg Blaster (20 Lunges / 20 Air Squats /10 Jump Squats)
20 Burpees

Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.