Pre WOD: OTE 90s
4x 3 Thrusters Climbing in Weight
WOD: AMRAP 4 x 3
Rd 1: 21-15-9 Thrusters @ 95/65 | Pull Ups
Rd 2: 15-12-9 Thrusters @ 115/75 | Chest To Bar
Rd 3: 12-9-6 Thrusters @ 135/95 | Bar Muscle Ups
Intermediate:
Rd 1: 21-15-9 Thrusters @ 75/55 | Pull Ups
Rd 2: 15-12-9 Thrusters @ 95/65 | Chest to Bar
Rd 3: 12-9-6 Thrusters @ 105/75 | Burpee Chest to Bar
Beginner:
Rd 1: 21-15-9 Thrusters @ 45/35 | Jumping Pull Ups
Rd 2: 15-12-9 Thrusters @ 55/45 | Jumping Chest To Bar
Rd 3: 12-9-6 Thrusters @ 65/45 | Burpee Jumping Pull Ups
Cool down:
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch