Level 1: Thruster, 4×4, building each set
Level 2: Build to a heavy* 2-rep Thruster from the floor (compare to 021215)
*Heavy means heavy for the day, not a 2RM – you should aim to get there in 4-6 working sets and shut it down before you hit failure
15-12-9 Reps of Each For Time:
- Dumbbell Thruster
- Ring Row
15-12-9-6-3 Reps of Each For Time:
- Thruster (115/85)
*Advanced: scale to Chest to Bar Pull-ups. 15 Minute Time Cap.
3 thoughts on “Friday Workout: Thruster, Pull-up, Burpee”
Wod: 11:40 (15, 12, 9: 65# thruster, half pullups/half ring row per round)
MOB; WOD: 8:46 FS @95.
Thruster double: 95# (same as last time)
WOD: 9:56 (85# front squats, unhappy shoulder)