Friday, August 1st

Main – WOD

(No Measure)

12 minutes drilling rope climbing progressions

14.5 Jr (AMRAP – Rounds and Reps)

10 Minute AMRAP:
9 Thrusters
9 Bar facing burpees
Rx =
40% Thruster 1RM (empty barbell with wooden plates if 40% is less than 45/35).

*This is meant to be a fairly light weight so that you are able to go unbroken every round. Think of this as of a cardio/stamina workout.

Cash Out

Row for 75 Calories at a comfortable pace


Light jog for 800m


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