Conditioning (Partner WOD – 30 min clock)
4 RFT
20 Deadlifts 275/185# (55%)
30 DB Thrusters 45/30#
At the 13:00 mark:
7 Min To Find a 3RM Thruster from the Floor
At the 20:00 mark:
10 Min AMRAP Max Muscle-ups or Rope Climbs
*Partner A will do the gymnastics portion while Partner B does a 150m Run. You will switch when Partner B gets back from run. Continue like this until clock hits 30 minutes.
WOD Notes: TD = 9-12 min for WOD 1. DL should feel fairly light & you should switch every 5 reps. You should break up thrusters 8/8/7/7. You may scale the last couplet by doing GI Janes. Run is to the “Marcor Sign”.
Labor Day Schedule
8am – class
9am – class
10am-11am: Open Gym