“WOD”
Thruster (from the rack)
2, 2, 2, 2, 2 (increasing the weight)
Then
AMRAP in 10 Min of
10 Toes 2 Bar
12 Alt Pistols
15 Russian KB Swings (70/53#)
Rest 2 Min
3 Rounds
15 KB Clean and Jerks (70/53#)
12 True Push-ups
100m Sprint
Or
“BODY”
3 Rounds
50 Squats
25 Unbroken KB Swings (53/35#)
50 AB-Mat Sit-ups
15 Unbroken Wall-balls (20/16#)
Then
21-15-9
Push-ups
Goblet Squats (53/35#)
V-ups (20/16#)
*Both of these workouts are included in one time, if you break up the unbroken movements, you have a 5 Burpee penalty for every time you rest. The Burpees are performed at the end of the workout, before you call “time”.
