Workout of the Day
for time
400m run
21 thrusters
21 pull-ups
400m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
To scale the run, reduce the distance or substitute with a row or bike. For the thrusters, reduce the barbell weight or use dumbbells. To scale the pull-ups, perform jumping pull-ups or switch to ring rows.
standard: 75/55 lb, jumping pull-ups
rx: 95/65 lb
sport: 115/85 lb, chest to bar
SWEAT
AMRAP in 10 minutes
10 ring rows
10 hand release push ups
rest 2 minutes
AMRAP in 10 minutes
10 shuttle runs
10 burpees
rest 2 minutes
AMRAP in 10 minutes
10 bike cals
10 row cals