SKILL/STRENGTH
Spend 15 Minutes building to a heavy single Thruster
*During rest intervals between singles work on improving position and mobility
WOD
Level 1
15-12-9 Reps for Time of:
- Dumbbell Thruster (30/15 per hand)
- Ring Row
Level 2
“Fran”
21-15-9 Reps for Time of:
- Thruster (95/65)
- Pull-up
Compare to Here
2:50
2:36 rx
3:36 (1 min pr)
125# thruster
Thruster 105#
Fran: 8:00 RX weight, purple band
Last time 9:10 55#
Thruster to 125
2:54
Compared to 3:22 three years ago
100# thruster
Fran: 7:55 w/ red band and 15-12-9 for pull-ups
5:33 rx
6:42 rx