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Saturday, October 12th

Skillwork:

15 Minutes of Shoulder Mobility

WOD:

4 x 2 Minute AMRAP with 1 Minute rest between rounds

3 Thrusters @ 100# / 75#

3 Chest to Bar Pullups

6 Thrusters @ 100# / 75#

6 Chest to Bar Pullups

9 ... increasing by 3

Continue ascending with each round, ie. if you finish the couplet of 9's after the first 2 minutes, begin with the couplet of 12's during the next set.

 

Sunday, October 13th

Amnesty:

Pick a workout you missed from during the week.

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