Specific Warm-Up:
3 sets.
4 unbroken thrusters
Increase load each set to get to working weight.
WOD: 5 rounds for time:
7 thrusters (95/135 lb)
10 Chest to Bar Pull Ups
Time Cap 13 Minutes
Intermediate: 5 rounds for time:
7 thrusters (75/115 lb)
10 Pull ups
Beginner: 5 rounds for time:
7 thrusters (35/45 lb)
10 Jumping Chest to Bar
Home Workout: 5 rounds for time:
7 dumbbell thrusters (35/50 lb)
6 towel pull-ups or 6 alternating single-dumbbell sumo deadlift high-pulls
– Use two dumbbells.
Post-Workout Skill Work:
Accumulate:
2:00 side plank, left
2:00 side plank, right