*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 95/65

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.

6) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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