For time:
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run
Fran — 21-15-9 thrusters (75/55) and pull-ups
400 meter run
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Men use 95 lb., women use 65 lb.
4 rounds:
1 minute max calorie row
1 minute rest
1 minute max rep thruster (95/65)
1 minute rest
Post rounds completed to comments.
WOD 1 (4 pts):
30 minute AMRAP
7 handstand push-ups
7 thrusters
7 knees-to-elbows
7 deadlifts
7 burpees
7 kettlebell swings (53/35)
7 pull-ups
*If you complete 7 rounds in under 30 minutes, then stop.
Challenge WOD (4 pts): “Abbate”
Run 1 mile
21 clean and jerks (155/95)
Run 800m
21 clean and jerks (155/95)
Run 1 mile
