Gotta be Fast, Gotta be Strong – CompetitorWOD

Sep 13th, 2016

Category: Competitor

Gotta be Fast, Gotta be Strong – CompetitorWOD

Jen

Jen

Warm-up
With general class

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