WARM UP
3 Rounds of:
30 Second OHS Hold 10# plate
200 M Run
30 Hollow Rocks
30 Second OHS Hold 10# plate
200 M Run
30 Hollow Rocks
SKILL
20 Minutes Practice:
10 False Grip Ring Rows
10 Scapular Pulls
3 Hand Stand Push Ups (Off Box)
10 False Grip Ring Rows
10 Scapular Pulls
3 Hand Stand Push Ups (Off Box)
WOD
Complete as many reps as possible in 15 minutes of:
Male 1 and Female 1 each perform:
5 thrusters (M – 95-lb. F – 65-lb. thrusters)
5 pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 pull-ups
Etc., following the same pattern
Male 1 and Female 1 each perform:
5 thrusters (M – 95-lb. F – 65-lb. thrusters)
5 pull-ups
Then, Male 2 and Female 2 each perform:
10 thrusters
10 pull-ups
Then, Male 1 and Female 1 each perform:
15 thrusters
15 pull-ups
Then, Male 2 and Female 2 each perform:
20 thrusters
20 pull-ups
Etc., following the same pattern
