Crossfit Affliction » Thrusters – Sprints

Thrusters – Sprints – 1 Mile Run

Warm Up

2 Rounds

Row 250 Meters

10 Burpees

Strength WOD

Thrusters 3 – 3 – 3

Speed WOD

Sprint 100 Yards x 5

(2 Minute rest between efforts)

Endurance WOD

Run 1 Mile for time

Core WOD

3 Rounds

10 Glute Ham Sit Ups

10 Back Extensions

Filed under: Main

Mike B, on October 23rd, 2009 at 6:04 pm :

After this weeks’ workouts you’ll be able to time my mile with a calendar.
Julie G., on October 24th, 2009 at 12:25 am :

Steve the programming this week was great. I feel stronger than ever. Looking forward to the next two days off:)
Steven B, on October 24th, 2009 at 2:39 am :

I hate to say it BUT…… Rest up. Next week is gonna be a lot of Heavy Heavy Met Con Work. But that is what we are good at and specialize at CrossFit Affliction.

Thanks Julie.