10/4/13 WOD

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Awww, I’m sorry you got more squats!

FUNCTION

A. Group Warm-up

B. 8 x 3 Bench Press @ 75% of 1RM (focus on speed of barbell); rest 45 sec.

C. Challenge workout #4

AMRAP in 10 minutes

50 Thrusters

50 Toes to Bar

*must complete all 50 thrusters before moving on to next movement.

LIII- 95/65 lb thrusters

LII- 65/45 lb thrusters
Ab mat sit-ups

LI- 45/30 lb thrusters
Anchored Ab mat sit-ups

DRIVE

A. Group Warm-up

B. 7 x 5 HBBS @ 75%; rest as needed.

C. Challenge Workout # 4

AMRAP in 10 minutes

50 Thrusters-95/65

50 Toes to Bar

*must complete all 50 thrusters before moving on to next movement.

SATURDAY SCHEDULE- there will be NO morning classes on Saturday. Joni’s benefit WOD will be from 3-6pm, come anytime between then and support someone in need of our help.

Posted on: October 3, 2013admin

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