WOD: 08.15,2017

Strength: Bench Press

20 min to build to a 3 rep max!

Met-Con: "Freedom Trail"

3 Min AMRAP

21/15 Cal Row

21 Burpees Over the Rower

Max Effort Thrusters (75/55)

Rest 3 Min

3 Min AMRAP

18/12 Cal Row

18 Burpees Over the Rower

Max Effort Thrusters (95/65)

Rest 3 Min

3 Min AMRAP

15/10 Cal Row

15 Burpees Over the Rower

Max Effort Thrusters (115/80)

Rest 3 Min

3 Min AMRAP

12/8 Calorie Row

12 Burpees Over the Rower

Max Effort Thrusters (135/95)

Quick work to rest intervals today.  Score is total Thrusters.  Be wise when choosing the weight you are using, and calories on the rower to ensure the proper stimulus for each AMRAP.  

18-15-12-9 is an option to scale to if needed, or talk to your coach if you need some help.

When fresh, athletes should be able to complete unbroken reps at each barbell:

1st: 25+Reps

2nd: 20+ Reps

3rd: 15+Reps

4th: 10+ Reps