Workout of the Day (WOD)

Friday 8/26/16

Don't forget to come by Nicole and Ian's house on Sunday at 5pm to say good bye to Coach Shea, details are on the White Board in the gym.

WOD:
2 Minute AMRAP
10 Thrusters (Mx 75/55, Rx 95/65)
10 Pull-Ups
Rest 3 Minutes
2 Minute AMRAP
10 Thrusters (Mx 75/55, Rx 95/65)
10 Pull-Ups
Rest 3 Minutes
2 Minute AMRAP
10 Thrusters (Mx 75/55, Rx 95/65)
10 Pull-Ups
Rest 3 Minutes
2 Minute AMRAP
10 Thrusters (Mx 75/55, Rx 95/65)
10 Pull-Ups

or

WOD:  Rx+ & FB
2 Minute AMRAP
10 Thrusters (95/65)
10 Pull-Ups (FB 4/2 Muscle Ups)
Rest 3 Minutes
2 Minute AMRAP
10 Thrusters (115/75)
10 Pull-Ups (FB 4/2 Muscle Ups)
Rest 3 Minutes
2 Minute AMRAP
10 Thrusters (135/95)
10 Pull-Ups (FB 4/2 Muscle Ups)
Rest 3 Minutes
2 Minute AMRAP
10 Thrusters (155/105)
10 Pull-Ups (FB 4/2 Muscle Ups)

Post WOD:
1.5 Mile Run at 75% pace (run three 800's instead of the mile loop)

Great video:  "The work is behind the scene, the competition is the easy part"  that's exactly right, if you want to be good at something you need to put in the work and practice often and hard, so the competition is the easy part.

Today's Workout



Tomorrow's Workout