6/29/2015 – WOD

Strength
Back Squat – 5×4 @ 85%+ (little heavier than last wk)

Conditioning
For Time
21 Thrusters 115/75#
15 Box Jumps 30/24″
Run 800m
15 Thrusters 135/95#
12 Box Jumps 30/24″
Run 400m
9 Thrusters 155/105#
9 Box Jumps 30/24″
Run 250m

Midline
3×1 Min Weighted Plank

WOD Notes: TD = 15-21 minutes. Thruster weight increases with each round. Try to have weights organized to make each transition smooth & quick. The average person will be making 10# jumps each round. Box Jumps are higher than normal as well, however you may scale the height and do 20-15-10 by round or double the amount of box step-ups.

Reminder: Kyle Pagerly Memorial WOD is this Sunday July 5th! Donations will be accepted & we will have a raffle. All visitors are welcome! Saturday July 4th will be open gym from 10-2pm.  

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