Specific Warm-Up: Every 1:30 x 5: 3 Front Squats
WOD: 3 rounds for time:
15 thrusters (65/95 lb)
15 chest to bar pull-ups
400-m run
Time Cap: 15 Minutes
Intermediate: 3 rounds for time:
15 thrusters (55/75 lb)
15 pull-ups
400-m run
Beginner: 3 rounds for time:
15 thrusters (35/45 lb)
10 jumping pull-ups
300-m run
Home Workout: 3 rounds for time:
15 dumbbell thrusters (30/45 lb)
15 dumbbell bent-over rows
400-meter run
– Use two dumbbells.
Active Recovery: 1 set:
:30 slow air squats
:30 slow PVC strict press
1:00 band lat stretch/side
1:00 couch stretch/side