Friday's WOD - 1/13/2017


Skill:

Thruster Review

Strength:

Thruster 3-3-3-3-3

Scale: 5x3 Thruster @ a moderate to challenging weight

**Compare to Max Thruster from 12-21-2015

WOD:

“Ten Minute Capacity Test”

Perform the following movements, in order, for max reps (or calories), resting exactly 1 min between each station:

4 min AMRAP: Calorie Row

Rest 1 min then:

3 min AMRAP: Pull-Ups - Kipping / Strict / Seated / Ring Row

Rest 1 min then:

2 min AMRAP: Back Squat @ 115/75 (OR Scale to 50-60% 1RM)

Rest 1 min then:

1 min AMRAP: Push press @ 115/75 (OR Scale to 50-60% 1RM)

**Repeat from 01-08-16 & 04-10-15**

#thruster #calorieRow #pullups #backsquat #pushpress

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