BENCHMARK WOD: SERVICE CUP 1
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar
Intermediate:
21-15-9-9 reps for time of:
Thrusters (45/65 lb)
Lateral burpees over the bar
Beginner:
15-9-9 reps for time of:
Thrusters (35/45 lb)
Lateral burpee step-over the bar
Home Workout:
21-15-9-9 reps for time of:
Double-dumbbell thrusters (20/35 lb)
Lateral burpees over a dumbbell
Movement scaling options:
Thrusters: Load, reps, dumbbell thrusters, front squat (overhead limitation), push press (squat limitation)
Lateral burpees over barbell: Reps, burpee step over the barbell, up-down
Cool down:
1 set:
1:00 couch stretch/leg