WOD: 10-15-12

I cleaned this up.  That’s strike 2.

Strength:  20 mins to find max load for:

1 Power Clean
2 Hang Power Clean
3 Shoulder to Overhead

WOD:  10 min AMRAP:

Max Pull Ups
Double the amount of Push Ups.
12 Thrusters (95/65) in between each attempt


This little gem of a workout was based on a WOD we did a while back.  Some 20 minute version of this was an outright massacre that included so many Push Ups that people kept pissing and moaning high-fiving me for a week because they were so sore happy.  Today’s version will be a little bit more toned down in order to guarantee that the Push Ups do not play as much of a factor today.  The Front Squats then have been switched to Thrusters today, so the shoulders will definitely get more loved in that manner than last time.  Please note that you will be kinda/sorta doing Front Squats today and Thursday and twice on Friday.  You will be going overhead today, tomorrow, wednesday (nice and wide grip…), and a little bit on Thursday.  Stay on top of your mobility!!!  As far as that picture goes, that is indeed strike two (jump ropes were strike one).  I want you to love this gym as if it were your own (because it is) and that includes loving of the equipment.

Love it so hard,



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