Wednesday 05152024

Warmup

SKILLS

EMOM 15

Min 0-4 (5-10 )strict HSPU / strict press (Use no more than abmat &plate)

Min 5-9 (30 )crossovers / du / sing

Min 10-14( 2-5) ring mu / bar / rows and dips

WOD

RX

For time:

27-21-15-9

DB thrusters (20/35 lb)

Pull-ups–

Use two DBs.

SCORE: 

TOTAL TIME

Level 2

For time:

21-15-9

DB thrusters (15/25 lb)

Pull-ups–

Use two DBs.

SCORE: 

TOTAL TIME

Level 3

For time:

21-15-9

DB thrusters (10/15 lb)

Jumping pull-ups–

Use two DBs.

ABOUT THE WORKOUT

INTENDED STIMULUS

• 5:00-12:00.

• Short sprint-style effort.

• Loading should allow at least 10 thrusters unbroken.

• Complete the first set of pull-ups in 2:00 or less.