Thursday, November 3rd

Warmup: 12 minutes of

12 ab mat situps

12 bench presses

12 Oly Bar OH walking lunges

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Buy-in: 1 minute max rep HSPU's

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Strength: Thursters 1x10, 2x6, 3x3 ~ Increasing Load

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WOD: Teams of 2 Athletes - 20 Minute AMRAP

9 Cal Row

9 Box Jump and Overs 20"

9 Thrusters 96/65#

*Athlete must complete the entire round before the partner exchange

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Endurance: Meet at YMCA - Group Swim

1x200 meter warmup

4x100 meter, 3x200 meter, 2x 300 meter, 1x 400 - rest = work

*Scale as needed