STRENGTH
Back Squat, 6 sets of 3 reps, working at 60-70% – these should be light/fast reps with perfect technique. Short rest between sets (60-90 seconds)
WOD
Level 1
3 Rounds For Time:
- Dumbbell Thruster x 6
- Burpee x 9
- Ring Row x 12
Level 2
5 Rounds For Time:
- Thruster (135/95) x 6
- Burpee x 9
- Pull-up x 12
*15 Minute Time Cap
Notes: scale pullups reps to 9/round if necessary
ANNOUNCEMENTS
See our Facebook Events page for up-to-date info on what’s going on!
- October 29: Halloween Bar Crawl
205#
13:32rx o.O
185#
9:37 rx
163#
8:51rx
BS- 135#
WOD- 11:26 w/ 75# Thrusters
11:35