Thursday 6-7-12

If it’s raining tomorrow the WOD is:

Squat 5-5-5-5-5

Press 5-5-5-5-5

Otherwise we’ll do:

Ruck It

Ruck 4-6 sets of 800m. Rest 2 minutes between efforts. Hold efforts to within 5-10s.

Switch to a different object each time:

Men- 45# plate or DB or vest, 50# sandbag, 53# KB
Women- 25# plate or DB or sandbag, 30# vest, 26# KB

This is a ruck not a run- somewhere between a walk and a jog.


Strength Under Pressure

Deadlift 5RM



For time:

Row 1000m
50 Thrusters (45/33#)
30 Pull Ups