WOD
Strength (load)
Thruster 5-5-5-5-5
Metcon (time)
For time:
21 Thrusters
21 Pull-ups
Rest 90”
For time:
15 Thrusters
15 Pull-Ups
Rest 90”
For time:
9 Thrusters
9 Pull-ups
M: 42,5kg W: 30kg
Goal is to go unbroken on each set.
Accessory:
3 Rounds for quality & min rest:
50 Air squats with 20/14lb medicine ball in carry
40 Hip extensions on GHD
30 Mountain climbers (15/leg)
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