Remember to RSVP to our Nutrition Workshop this Saturday at 10am! See the Event HERE for more info.
WOD
Level 1
12-9-6 Reps of Each for Time:
- Dumbbell Thruster
- Ring Row
Rest 5 Minutes
9-6-3 Reps of Each for Time:
- Dumbbell Thruster
- Ring Row
Level 2
15-12-9 Reps of Each for Time:
- Thruster (95/65)
- Chest to Bar Pull-up
Rest 5 Minutes
12-9-6 Reps of Each for Time:
- Thruster (95/65)
- Chest to Bar Pull-up
Notes: If you’re planning to do the open this year, do thrusters at 100# for men’s weight. Scale as needed!
CASH OUT
Accumulate 1-2 minutes in an L-Sit Hold
WOD 1: 3:45
WOD 2: 3:13
5:16 5:34
>
3:51, 3:03
5:21, 5:20 @85#, regular pull ups
5:42, 4:38 (reg. PUs)
WOD 1: 15-12-9 thruster, 10-8-6 pullup: 6:26
WOD2: 12-9-6 thruster, 6-5-3 pullup: 4:15
10:41 total