*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

WOD:

1) 0:00 – 10:00 – Strict Pull-ups: 10 minute EMOTM

Reference last week’s band and assistance. If you imploded on your way through this last week, make an effort to pick something more maintainable this week. Minimum of 5 Reps per minute…at the same time if you’re using a band, no more than 5 reps/minute as we want you working the strength spectrum of the movement.

2) 10:00-17:00 – 7 minute Up Ladder:

3 Shoulder-to-Overhaed 65/45

3 Box Jumps 24/20

Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Rest 3 minutes after this is complete.

3) 20:00-30:00 – Push-ups: 10 minute EMOTM

Like the Pull-ups pick an effort that is maintainable in unbroken sets. Scale to a Knee Push-up as needed. Minimum of 5 reps per minute. Rest 3 minutes after Push-ups.

4) 33:00-40:00 – 7 minute AMRAP:

Max Calories Row/Bike/Ski

If there aren’t enough machines for the entire class, pair up with someone and switch parts 2 and 4.

Extra Work:

5) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE