Thursday

WOD

BSQ 5x12 E3M

Accessory

Lunge: 50M

Push-Up: 20

Run: 100M

AMRAP 15 Minutes  

Extra Credit done during Open Gym

Swing: 10 (#124/#88)

Hand Walk: 40’

10 Rounds for completion  

Lift/Skill/WOD #1

PJ + Squat Jerk: OTM 20 (Work-up) 

Lift/Skill/WOD #2

Swing: 10 (#124/#88)

Hand Walk: 40’

10 Rounds for completion  

Lift/Skill/WOD #3

Sled Sprint: 100M (#70/#50)

Rest 1:00

10 Rounds  

Lift/Skill/WOD #4

Air Dyne Intervals

:30 Max Effort

Run: 200M

AMRAP: 30 Minutes