Skill Work: Every 2:00 x 5 sets:
2 thrusters + 2 push presses + 2 front squats
– Start at workout weight, and build to a moderate-to-heavy load.
WOD:27- 21-15-9 reps for time of:
Cal row
Thrusters (65/95 lb)
Time Cap 14 Minutes
Intermediate: 27-21-15-9 reps for time of:
Cal row
Thrusters (55/75 lb)
Beginner: 20-15-10-5 reps for time of:
Cal row
Thrusters (35/45 lb)
Home Workout:
For time: 300-200-100-meter run
21 -15-9 dumbbell thrusters (35/50 lb)
– Use two dumbbells.
Cool down:
1 set: 3:00 easy walk or jog
1:00 PVC thrusters at a controlled and continuous pace