MOB: Full body
WU: 5 Thrusters. 5 Pull-ups.
R: Movements
S: Thruster. 15:00 to a 1RM. (go out of the racks on the strength portion only)
C: “Fran”. 21-15-9 reps for time of:
Thruster 95/65
Pull-up
THIS WORKOUT HAS AN 8:00 CAP!
LIII: 15-12-9 at rx’d.
LII: 21-15-9 at weights and subs of choice.
LI: 15-12-9 at weights and subs of choice.
PWMOB: Full body rollout.
Chisel:
S: Find a 3RM DB or KB Thruster.
C: 21-15-9 reps for time of:
DB thruster 53/35 (one in each hand)
Pull-up
Advanced: None
Endurance: None
The Mar: 3 rounds of:
10 bedside sit to stands
10 doorway pushups