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WOD
Thursday 2024.11.21
Strength
Back Squat
Take 15 mins to build to a heavy double
Conditioning
For Time:
21 Thruster
21 Burpee Pullups
15 Thrusters
15 Burpee Pull ups
9 Thrusters
9 Burpee Pull ups
Time Cap: 12 min
Notes
Thruster weight should be something you can hold onto for 2-3 sets for the 21, 1-2 for the 15, and trying for unbroken on the 9. For the burpee pull-up, you can jump right from the jump into the pullup, or jump into a kip swing for a kipping pullup. Scale to a jumping pullup from a box, or a superset of burpees and ring rows if needed.
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