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Thursday

WOD: 30-20-10

Thrusters 75/45#

Push ups 

 

Sellout: 10x 100 Meter Sprints (self-regulated rest)

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Endurance: 6am @ ECC

4, 5 or 6 x 800

Rest is equal to work time


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Friday 

Strength: Jerk 5x3 @ 65% of 1RM

WOD: 15-10-5

Sumo Deadlift High Pull 95/65#

Bumper Plate Burpees

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Saturday

Open Workout 13.2 - Super Saturday

Workouts will begin at 9 am and run until 11 am. Heats will be assigned when the athletes come in - First come, First compete. Athlete and judges standards will be reviewed at 9 am. 

10 Min AMRAP

5 - Shoulder to Overhead

10 - Dead Lifts

15 - Box Jumps


 

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Sunday

Amnesty - Make up a workout you may have missed during the week. 

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