Start with a manageable weight. Every 30 seconds you will complete a thruster and then add weight to the bar (10# per rep for men, 5# per rep for women). The workout is over when you can no longer complete a thruster with the given weight. Score is heaviest thruster completed.
Front Squats (155/105)
200m Sandbag Carry between sets
You can use a 60#, 40#, or 30# sandbag for this. The 30# bags are the rubber inner tube tire bags. If you need to go lighter use a medicine ball.
Our Friday Schedule will be slightly changed. We will have open gym from 6am-7am, 12-1pm, and 4pm – 6pm. You can show up during these hours and perform a WOD you may have missed, do some lifting, or simply stretch out and work on your mobility. We will not have open gym this Sunday.