THURSDAY

The first wod has been announced for the Long Island Fitness League competitions starting this weekend!  The Thor Fitness teams are pumped up and ready to go.  Show your support and come by Saturday at 12 and watch this series of competitions kick off.  The Amp Army is still in need of volunteer judges.  Who’s interested?  Come see me if you would like to participate. 

STRENGTH:

Overhead squat 15 min to find your 1 RM

CrossFit WOD:

3 rds:

With a 5 min. clock

500 meter row.  With time remaining max muscle ups. 1 min rest between rounds

If weather permitting, you can run 400 meters instead and you have a choice of bar or ring muscle ups.

Sub for 1 muscle up is 3 pull ups + 3 ring dips

EXTRA CREDIT:

9-6-3

Thrusters 115#/75# RX+ 135#/95#

burpees