#‎thrustajerks

Here is how one is greeted when you opt for 6:30 crew versus COD.

Warm_up
 2 rounds
10 KBS @53
10Spider mans
5 Burpees

A) Split Jerks
5-5-5-5

95lbs, 135, 145,160,185
+
B) 7 mins (Switch movements every :30)
Odd: (7-10) -Air Squats
Even: 5-Thrusters 115
Completed it.



NOAW
Push: Level 1, Day 1
A1) Left side plank :30 hold
A2) Plank :30 hold
A3) Right side plank :30 hold
Rest 1:00
x 5
B1) 10- Skull Crushers
B2) 10- Overhead Press with a plate