Strength: Ā 3RM Deadlift (5,5,3,3,3)
Skill: Thruster
WOD: Ā Survivor Rounds
0-2 MinĀ
8 Thrusters (95/65)
8 Box Jumps (20″)
8 Burpees
2-5 MinĀ
10 Thrusters (95/65)
10 Box Jumps (20″)
10 Pistols (1 for 1)
10 Burpees
5-9 MinĀ
12 Thrusters (95/65)
12 Box Jumps (20″)
12 Pistols (1 for 1)
12 Burpees
9-14 MinĀ
14 Thrusters (95/65)
14 Box Jumps (20″)
14 Pistols (1 for 1)
14 Burpees
14-20 MinĀ
16 Thrusters (95/65)
16 Box Jumps (20″)
16 Pistols (1 for 1)
16 Burpees
*You only get rest if you finish before the next time interval.
*If you do not complete the work within the time period then you are to continue with the rep scheme but ignore the time intervals. Basically, if you get caught by the clock then just continue to work by increasing the reps and after 20 minutes report what you got through.
Goal: Ā To sprint through the rounds
