SATURDAY WORKOUT

For those that haven't done 14.5 yet...

Work on...

Thrusters... Work up to a slightly heavy single thruster in just 3-5 sets...

Then...

Try a small version of the WOD to figure out pacing...

9 Thrusters (65#/95#)
9 Bar Facing Burpees
6 Thrusters (65#/95#)
6 BF Burpees
3 Thrusters
3 BF Burpees

Then...

Row recovery for 10 minutes

OTHER ATHLETES:

STRENGTH ENDURANCE:
3 Weighted Pull Ups
6 Strict Pull Ups (No Weight)
9 Kipping Pull Ups (Try CTB, if possible)
* 5 Rounds for MAX LOAD, but you must stay on the bar for ALL reps to count the set

Scale reps, if needed OR do strict pull ups followed by a Kipping pull up set as a scale

WORKOUT:
Bike .25 Miles
Run 400m
Row 250m
* For Time *

These are all done back to back to back for just ONE ROUND as hard as you can...

We will stagger two people 60-90 seconds apart for this one until everyone is going... Only one time through so push hard!

5 minute cutoff for this one...

POST YOUR BEST WEIGHT AND TOTAL TIME TO COMMENTS