`

Thursday

Strength: Thrusters – 1-1-1-1-1 (75,80,85,90,95%)

 

For Time: 9-6-3

Thrusters 135/95#

Muscle Ups

_______________________________________________________

Endurance: 6am @ Eli Whitney Museum on Trail Loop

5,6 or 7 Loops ~ 1/3 Mile

Rest is 1/2 Work Time

====================================================

Friday

Strength: OHS 4x3 @ 75% of 1RM

 

Snatch Grip Dead Lift 5x3 @ 125% of Snatch Max

 

Row 3x500 meter – Self regulated rest

=====================================================

Saturday

Internal Throwdown #2

Festivities begin at 9 am with the announcement of the first of two workouts! Bring your favorite dish or drink for our potluck get together after the completion of the second WOD at around 11:30. Everyone is welcome to join us – even if you missed the first Throwdown. Hope to see everyone there!

=================================================================== 

Sunday

Amnesty – Pick a workout you may have missed or work on a skill.

===================================================================

Monday

Skill Work: HSPU’s

Strength: Shoulder Press 3x8 @ 65% of 1RM

 

6 Min AMRAP

4 HSPU’s

8 KBS 70/55#