Wednesday 8/6

WARM UP

EMOTM 10:00:

ODD: 10 front squats

EVEN: 2 rope climb to standing

SKILL

Rope climb technique

*10:00 practice

WORKOUT OF THE DAY

For time:

9 thrusters

3 rope climbs

15 thrusters

5 rope climbs

21 thrusters

7 rope climbs

40 step back overhead lunges

RX: (115/75)

55+: (95/65)

Lv2: (135/95)

*Be careful not to push too hard on the thrusters. 20:00 time cap.

SKILL

Deadlift technique

5 x 5

WORKOUT

30:00 AMRAP:

10 calorie row

10 calorie ski

200 meter run

*Add 2 calories per round on the row and ski. Runs stay the same. Score total reps.