Friday, December 11, 2015

Thrusters, Pull-ups

WOD
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Barbell & Accessory

A) Back Squat 3-3-3-3-1 (pause 3 seconds at rock bottom)
B) Rope Climb 5x1
C) Hand Stand Hold Attempts 5x5

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Foundations 
3 RFT (20 cap)
50 Mountain Climbers
7 Bear Complex, 95/65/45
30 Reverse Hypers

Conditioning 
3 Rounds (20 cap)
ME UB Thrusters 95/65/45
rest 1 min
ME UB Pull-ups
rest 1 min
*score = total reps

Competition 
AMRAP 20
Row 500m, sub 1:40/1:55 (equals 1 rep)




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