Warm Up:
1 Round CF Warm Up, 400m Run, Station Set Up and WOD Skill overview
WOD:
Three rounds, 15-12-and 9 reps, for time of:
135/95 pound barbell Thrusters
45/25 pound weighted Pull-ups
For weighted pull-ups, placing a 45/25 pound dumbbell between the legs above crossed ankles works great.
Kenneth Cutrer 7:02, Jeff Tincher 7:26. Post time to comments.
Post WOD:
2 Rounds:
1 Minute Farmer’s Carry as heavy as possible
1 Minute Pain Ball Work on each shoulder