Saturday 8.24


Strength: Thruster

WOD: 21-15-9
Deadlift 245/165
Ring Dips

S: 135/95, Push-ups
L1: 185/125, Banded Dips

Rx+: 315/225, Dip From Muscle Up

Core: 3:00 AMRAP each grouping, 1:00 rest between each
a: 5 Burpees, 10 Lunges, 15 Situps
b: 20 Russian Twists (10/10), 10 Wall Ball
c: Plate Getups/Weighted Situps

Conditioning: 15m AMRAP
25/20 Cal AB
20/17 Cal Row
10 Broad Jumps
10 Box Jumps
3 Wall Climbs

The Program
1. Strength and WOD

2. Low Bar Back Squat

3. 2m on, 1m off, 4 Rounds AMRAP
5 Clean and Jerk 185/125
30 Double Unders

– start where you leave off each time

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