Phone: (813) 440-8882

Wednesday June 24th

23
Jun

Wednesday June 24th

Warm up
3 Rounds
Run 200
10 Empty bar front squats
10 empty bar push press
5 empty bar thrusters

Strength
Take 15 Minutes to build to your max thruster weight that you are going to use for the wod

Wod- (15 minute cap, rogue athletes had a 10 minute cap)
Rouge Invitational Event 1
21 Thrusters 135/95
21 Burpee Pull ups
15 Thrusters 185/125
15 Burpee pull ups
9 Thrusters 205/145
9 Burpee pull ups

*Scaling is burpees plus ring rows or a lower pull up bar to jump to
*Very very few will go RX on this, the idea isnt to stand and look at a bar that is too heavy to pick up, the idea is to add weight to your bar for every round.
Scaling might look like
75/95/115 Through 3 rounds.
65/75/85
135/155/185
Just make sure to add weight each round.

Leave a Reply