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“Hello Nasty” Wednesday 10/19

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Strength
Establish a 1 RM
Back Squat

WOD
In 20 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…

Two scores for workout: Mile Time + Score in AMRAP

Level 2- 75,55
Level 1- 55,35