WOD: 5 x 3:00 AMRAP
5 Chest To bar Pull Ups
9 thrusters (65/95 lb)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
Intermediate: 5 x 3:00 AMRAP
5 Pull Ups
9 thrusters (55/75 lb)
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
Beginner: 5 x 3:00 AMRAP
2 Pull Ups
5 thrusters (35/45 lb)
– Rest 3:00 between each AMRAP.
– Do no more than two rounds each AMRAP
Home Workout:
5 x 3:00 AMRAP
9 dumbbell hang power cleans (20/35 lb)
9 dumbbell thrusters
– Rest 3:00 between each AMRAP.
– Start each round where you left off.
– Use two dumbbells
Cool down:
1 set:
1:00 forearm stretch
1:00 foam roll quads