Hey boys I missed my flight! Stuck here for another day. So I will probably miss tomorrows WOD but that does not mean you should not be there. Here is a killer WOD that I think you guys will love.
But first… a bit of strength. Ayyyy matey!
7×1 Thrusters
(Work up to a 1 rep max.)
1-1-1-1-1-1-1
10 minute Rest.
WOD
5 Rounds
-7 pullups
-7 Thrusters (95# men, 65# women)
-7 Ring Dips (sub with 21 pushups)
-7 Burpees
For Time.
Post time to comments.
Hold down the fort while im gone.
See you all soon.
JMF
I did this WOD on 1/9 at 7:42. It is a Metcon killer. But I loved it and you will too.
I couldn’t make it to the class tonight from down here in SJC, so I did the WOD at my gym in a miserable time of 16:20. And the 7 thrusters maxed each at 135lbs.
It really shows how helpful and supportive it is to have Justin pushing you hard through the WOD’s. Plus, the camaraderie of everyone in the class pushing each other is without a doubt the biggest thing you miss when not making it to the class.
I just need to get my butt up there more often! Great workout today, I’ll look forward to being there on Friday!
Ron Althouse
Matt: 11:52
Don: 12:51
Scott: 14:54
Gary: 17:03
Followed up with 100x 53# kettle swings
I couldn’t make it to yesterdays workout but I did the wod at NAC today in 14:07.