Thursday Workout: FS, Row, Thruster, Box Jump

Register for “Deadlifts For Derek” on November 1!



Front Squat, 5 sets of 3 reps, 60-70%, focus on control and speed out of the bottom


Level 1

Row x 750m

Then, 5-4-3-2-1 Reps of:

  • Hang Dumbbell Squat Clean Thruster
  • Box Jump Step Down (18/12)

Level 2

Row x 1000m

Then, 5/10-4/8-3/6-2/4-1/2 Reps of*:

  • Squat Clean Thruster (155/105)
  • Box Jump (30/24)

*Do 5-4-3-2-1 Reps of SCT, and 10-8-6-4-2 Reps of Box Jumps


1. Final Call For the Survey!  Please complete it and help us make the gym better! Thanks!

2. So much going on, see our Facebook Events Page to see everything!

3. “Deadlifts for Derek” is Live for Registration!

6 thoughts on “Thursday Workout: FS, Row, Thruster, Box Jump

  1. FS up to 308
    WOD: 7:33, 175#
    Also, PR on first time doing a workout with Andy in the noon class

      1. it was like a celebrity drop in.

  2. WOD-9:25 w/ 75#
    light due to sore shoulder

  3. 205
    just under 11 – run for row

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