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Thursday

5
Dec

Thursday

Workout of the Day
Strength-
strict pull ups 4 x ME
BB floor press 4 x 8
then
WOD (compare to 11-13)
3 Rounds, 3 Minutes on, 1 minute off
1st Minute- 7 Deadlifts (hold bar remaining time)
2nd Minute- 9 KB Swings (hold goblet squat bottom position remaining time)
3rd Minute- AMRAP 7 Pull-ups, 9 Goblet Squats
Rx #225/163 #70/53
Sub body rows for pull-ups
Score is total pull-ups and goblet squats

Advanced WOD (no scaling movement or load)
3 Rounds, 3 minutes on, 1 minute off
1st Minute- AMRAP Clean and Jerk
2nd Minute- AMRAP HSPU
3rd Minute- AMRAP Row Calories
Rx #165/113

Post your scores to the Whiteboard.

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