Reminder: There are no scheduled classes due to the various summer detail schedules. If you are new to WP and would like help trying to find someone to workout with this summer, please feel free to email me at blackandgoldcrossfit@gmail.com.
Strength Work: Thrusters: 3-3-3-1-1-1
***start with an empty bar or very light weight to practice proper form and technique. Slowly start adding weight, eventually working up to your 1RM. Once you find a weight where a set of 3 is challenging for you, count that as Set #1.
WOD: For Time:
100m Farmer's Carry (heavy dumbbell in each hand)
15 Thrusters (50% of 1RM)
15 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
10 Thrusters (50% of 1RM)
10 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
5 Thrusters (50% of 1RM)
5 Box Jumps (24"/20")
100m Farmer's Carry (heavy dumbbell in each hand)
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