Thursday 170615

It’s always fun to work something heavy AND get in some sprints in a single session. And today’s that kind of day.  For those of you who participated in yesterday’s gymnastics – integrity day… How do you feel today? Are you sore in places you didn’t know existed – or was yesterday’s work more of a recovery day? Keep in mind that the 5 PM open gym time that is set aside on Tuesdays and Thursdays is the perfect setting for working on gymnastics skill, strength, and practice. Don’t you know, we have one of those sessions going on tonight!

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Back Squat, 3 reps
25 minute time limit to work up to a 3RM
Compare to 2017: April 4 1RM, Feb 17 1RM, Jan 5 5×5; 2016: Nov 21 5×5, July 26 5×5, June 28 8×3, April 13 5×5
Row sprints
400/350m for time
Rest as needed
300/250m for time
Rest as needed
250/200m for time
Rest as needed
500m for time … PR anyone?
Post 4 sprint times to chalkboard/journals

Thursday 5pm Open Training Hour