8-11-11 Th

8-11-11 Th

11 Push Ups

” wods to go”
Rx Then Speed Of Completion Takes Precedence
40min Cap

WOD 1
3 RFT
20 Thrusters (75/52)
20 SDHP (75/52)
20 Box Jumps (20/16)
Rec Run

Rest As Needed B/T Wods 5 min Max

Wod 2
3 RFT
20 cal row 1min 30sec cap ( For Large Training Sessions – 20 DU’s 5:1 Singles)
5 Burpees
3 Pull Ups

Rest As Needed B/T Wods 5 min Max

Wod 3
3 RFT
7 Slam Balls (25 or 20/15 or 10)
7 Rockets (Squat Jumps – The Movement starts from a stand and moves into a hip crease below knee crease squat. explode into a jump with arms fully extended at height of jump)