Strength
Thruster
3-3-3-3-3
WOD
10 Minute AMRAP
10 Deadlifts (225,155)
10 Ring Dips
Level 2- (185,125)
Level 1- (135,95)
Ca$hout
Max Calories on the Airdyne in 2 Minutes- Take turns on the Bikes
Weekly Strength Schedule
Monday – Back Squat
Wednesday -Squat Snatch
Thursday – Push press + Push Jerk – Benchmark: “Air Force”
At Home WOD
2 Minutes Push Ups
3 Minutes Air Squats
4 Minutes Hollow Rocks
6 Minute Burpees