Thursday – 1/9/2020 (Sweat WOD Included)

The Workout for Thursday is:

STRENGTH
Every 3 minutes, for 15 minutes (5 sets)
Strict Press x 8 reps
*Work up to 8RM for the day.

METCON
AMRAP x 10
Climb the Ladder
2 – 4 – 6 – 8 – 10 – Etc…
-Alternating Pistols
-Box Jump Overs (24/20″)
-HS Walk (10′ = 2 reps, we will set every 10′ for 40′ total)

SWEAT-CON (Class @ 6:00am & 5:00pm)
For Time
-100 Cal Assault Bike
*EMOM perform 5 V-Ups

-100 Cal Row
*EMOM perform 5 Box Jumps

-100 Burpees
*EMOM perform 5 KB Swings

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
AMRAP x 7
1/1 Turkish Get-Ups
*Take your time, this is for quality.

[Engine Builder]
Bike Erg
-40 Minutes @ steady state