THURSDAY

Strength Development:

Front Squats

5 sets @ 2 minutes

5 – 5 – 5 – 5 – 5

·   Stimulus: Build to a working weight and maintain across sets

WOD

20 Minute AMRAP

·    10 Dumb-bell Thrusters (2@weight)

·    10 Pull-ups OR 7 Chest-to-Bar Pull-ups OR 3 Bar Muscle-ups

Stimulus:

·    Consistent sets

·    short recovery

·    maximum work done

·    Work = Force X Distance

OR

·    Work = Weight X Rounds