TUESDAY 8.7.18

This is Miranda's favorite workout.  SO - for her CHALLENGE choice to kick off the challenge - we are ALL going to do it!  We have actually done this workout before.  We originally did it on Aug 22, 2017!  If you are doing the challenge - you may definitely want to log a score for this one!

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups


Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Goal Time - Around 10 Min or less!


For Time

Run 800 Meters
50 DB Thrusters
30 Pull Ups

RX Men: 25-30# DBs
RX Women: 15-20# DBs

Goal Time - Around 10 Min or less!

If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light.  Some of you should be able to do all 50 unbroken.  Fast times for this workout are 6 min or less!!

On each rep of the thruster the bar should rest on the shoulder with the elbows high.  Perform a full rep squat with the butt getting below the knees.  Heels down, knees out, chest up.  Use the drive from the legs to help make the bar weightless.  Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

Choose a method that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!