Essentials
Strength/Skill: |
Warm up:
With a Partner Perform 3 Sets:
Strength: Skill: |
WOD: |
With a Partner Complete For Time: (30 Minute Cap)
Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters. Then directly into: 21-18-15-12-9-6-3
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Additional: |
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Performance
Strength/Skill: | |
Warm up:
With a Partner Perform 3 Sets:
Strength: Skill: |
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WOD |
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With a Partner Complete For Time: (30 Minute Cap)
Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters. Then directly into: 21-18-15-12-9-6-3
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30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
Additional: | |
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Competition
Strength/Skill: |
Warm up:
With a Partner Perform 3 Sets:
Strength: Skill: |
WOD |
For Time: (30 Minute Cap)
Thruster for 20 seconds, rest 10 seconds. Continue until you complete 100 Thrusters. Then directly into: 21-18-15-12-9-6-3
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Additional: |
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