Friday

I.F.H.
I.F.H.
 

Mobilize

Take 20 Minute to find 1 Rep Max Clean and Jerk
USAW Standards apply 

WOD
For time:
75/55 (64/45)(45/35) pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

 

Beginner
Strength Skill:
Practice rope limb

WOD
For time:
75/55 (64/45)(45/35) pound Thruster, 30 reps
15 foot Rope climb, 3 ascents
*
75 pound Thruster, 20 reps
15 foot Rope climb, 2 ascents
75 pound Thruster, 10 reps
15 foot Rope climb, 1 ascents

* sub with 3x butt to feet rope pulls

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.