SUNDAY

"Air Force WoD"

For Time:

Option #1 (RX'd)
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)

Option #2
16 Thrusters (115/80)
16 Sumo deadlift high pulls (115/80)
16 Push jerks (115/80)
16 Overhead squats (115/80)
16 Front squats (115/80)

Option #3
12 Thrusters (135/95)
12 Sumo deadlift high pulls (135/95)
12 Push jerks (135/95)
12 Overhead squats (135/95)
12 Front squats (135/95)

Option B.A.M.F.
10 Thrusters (155/105)
10 Sumo deadlift high pulls (155/105)
10 Push jerks (155/105)
10 Overhead squats (155/105)
10 Front squats (155/105)

*You must do four burpees at the beginning of every minute before moving on to the barbell work, including the first minute. You are allowed to move to the next movement once you've completed all of the reps for the previous movement. If the minute clock beeps during a repetition you can complete that rep, then start your burpees. **There will be a 20 minute time limit.**

THURSDAY WORKOUT

WORKOUT:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Presses
20 OH Squats
20 Front Squats
- Every 60 Seconds You Must Stop and Perform 4 Burpees, This Includes The Start of the Workout
* Rx'd Weights Are 95# for Men / 65# for Women *
** I'll Make Any Weight Adjustments For You In Class

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