Thursday

Father and Son team up to dominate!

Warm-up

10 Mins Turkish Get-ups
 
WOD

 5×5 strict weighted pull-up Ascending #

then

Amrap 12 of
8 Power Cleans and Jerks @ 60% of max (Outside)  
8 Knees to Elbows (or sit-ups)

Foundations WOD

Amrap 12 of
8 Deadlifts  
16 Sit-ups
(Check with Coach for #)

Cooldown
 Pick up something heavy/ awkward and walk 800m with it.  Could be a sandbag, medicine ball, 45lb plate, log, kettle bell etc. Be careful not to drop it on anyone or yourself. Ideally 50% of BW
Extra Credit= Hold it Overhead!

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