12-4-14

Thruster :-) Thursday

Warm Up

3 Rounds

200 Meter row

10 burpees

Skill

Burpees

Strength

4 sets of progressive Loads

3 Strict Press

6 Push Press

9 Push Jerk

WOD

3 Minute AMRAP

5 Thusters (95/65)

15 AMSU

***Rest 2 Minutes

3 Minute AMRAP

10 Thrusters (75/55)

10 Burpees

***Rest 2 Minutes

3 Minute AMRAP

15 Thrusters (55/35)

5   Pull Ups

 

 

Level 1: (75/55)(55/35)(45/15) Ring Rows

Level 2: (65/45)(45/25)(35/15) Jumping pull ups (x2)

Level 3: Scale as needed

 

Cash Out: Tabata hand stand hold

Challenge of the week: max bar or ring muscle up or get ya one!