Strength
Back Squat – 20 min to work up to a 1RM & 10RM
—Find 1RM first then back it off for 1×10 & find a new 10RM (should be heavier than last week)
Conditioning
For Time
3 Thrusters 115/75lb
3 T2B
10 Double Unders
6 Thrusters
6 T2B
20 Double Unders
9 Thrusters
9 T2B
30 Double Unders
12 Thrusters
12 T2B
40 Double Unders
15 Thrusters
15 T2B
50 Double Unders
*The Rd of 15 is the top of pyramid. Go back down 12/12/40, 9/9/30, 6/6/20, 3/3/10.
WOD Notes: Thruster weight is fairly light, so pick a weight that you can move unbroken except the round of 15 & 2nd rd of 12. Scaling for DU is double the amount of DU each round.
Schedule This Week
Mon & Tues – Normal Schedule
Wed – 5:30am, 8am, Open Gym 9-2pm
Thurs – Open Gym 10-1pm
Fri & Sat – Normal Schedule
