On a 12 minute clock, complete 10-8-6-4-2 reps for time of:
- Thruster (135/95#, NTE 70% 1RM)
- Strict pull up
At the 12 minute mark, complete 10-8-6-4-2 reps for time of:
- Power clean (135/95#)
- Ring dip
WOD Notes: There is a 10 minute cap on the first half of the workout, to ensure at least 2 minutes of rest. The thrusters should be HEAVY, but you should be able to complete each round in 1-3 sets (i.e., 4-3-3 for the set of 10). Athletes who can’t press a barbell overhead can sub dumbbell thrusters or heavy front squats.
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9:00
Erin 7:08, 5:33 (1/2PU/mm RD)
Nikki K. 7:08, 5:59 (5-3-3-3-2 65/75)
Danielle 7:06, 6:12 (75)
Abby 5:58, 6:05 (35, mm)
KTS 7:07, 7;07 (90/95)
Drake 8:35, 6:45 (115)
Tim 8:13, 5:06 (95/115)
Iggy 7:29, 4:27 Rx
PTY 10:00, 9:30 (95,/135, P, Box Dips)
Morgan 4:58, 4:24 (25DB, RR/75PC 20” Box Dips)
Elissa 😉
Ray 😉
Sydney 7:09, 7:42 (65, kip)
Ian 7:09, 7:42 (115, 50DB Pushups)
Jen C. 😉
10:00
PTS 6:22, 😉 Rx
Phil 5ish, 😉 Rx
Catherine 6:46, 4:46 (65/75)
KTM 8:09, 5:45 55/65, 2mm, 16” Box Dips)
Shawn 7:24, 6:00 Rx
Rocco 8:27, 6:27 Rx