Thursday, August 2nd - Sunday, August 5th

Thursday, August 2nd

20 Reps [10 minutes]

1 Snatch [Squat, Power and Split are acceptable] @ 85% of one rep max

to be completed every 30 seconds

THURSDAY ENDURANCE @ECC -  4 or 6 x 800 (1:1 Work to Rest) Example - If it takes you 4:00 minutes to run 800 meter, then you rest for the next 4:00 minutes.


Friday, August 3rd

Buy In:  5x Rope Climb [Wear long pants and/or high socks]

2 Mile Time Trial

2 Mile Time Trial to begin approximately 3 minutes after last athlete completes Buy In.


Saturday, August 4th

12 Minutes As Many Rounds As Possible [AMRAP]

2 Handstand Pushups

4 Pullups [Dead Hang, Kip, Butterfly are all acceptable]

6 Knees to Elbows


Sunday, August 5th

Amnesty - Pick a workout you missed from the previous week [no repeats]