A GENERAL WARM-UP
3 Rounds
75 Single Unders
15 Air Squats
10 Push-ups
10 Band Pull Aparts
B WOD PART 1
With a 20 minute clock running up~
For time:
25 Ring Dips
50 Thruster (75/55)
25 Ring Dips
100 Foot Walking Lunge (55/35 lb DBs held at the sides)
*12 minutes time cap. Faster athletes could be sub 8 minutes.
SCALING OPTIONS
1) Intermediate
10-15 Ring Dips or Rig attachment Bar Dips
50 Thruster (75/55)
10-15 Ring Dips or Rig attachment Bar Dips
100 Foot Walking Lunge (55/35)
*avoid using a band today. If needed do the dip scaling option with feet on floor in front of the body.
2) Novice/OnRamp
15 Jumping Ring Dips (attempt 1 second pause at top)
35 Thrusters (light load)
15 Jumping Ring Dips (attempt 1 second pause at top)
100 Foot Walking Lunge (light load or unloaded if needed)
C WOD PART 2
With the remaining time in a 20 minute running clock continuing from part 1, find:
2 rep max Thruster (bar starts from the floor on the first rep)
*Example: If you finish part 1 in 12 minutes, you have 8 minutes to find the 2 RM Thrusters
D COOL DOWN
Row or Ski easy x 5 minutes
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