Tuesday, October 25, 2016


Warm Up:  5 Minute AMRAP

10 PVC Overhead Squats

10 Burpees

5 Hand Stand Push Ups

Weightlifting:  Thrusters

Warm Up with Unloaded Bar

5 Minute EMOM

5 Thrusters 95/55

5 Pull Ups

Rest with Remaining Time In Minute

Strength:  Bent Over Rows

Warm Up Unloaded

5 X 5 Building Each Set

Gymnastics:  Max Effort Chest to Bar Pull Ups

WOD:  5 Rounds with Each Minute having a 1 Minute Time Cap.

Rest 2 Minutes between Rounds.  Score is the total number of Burpees combined

3 Deadlifts @ 225/155

50 Yard Sprint

Max Rep Burpees


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