WOD:
9-6-3 reps for time of:
Thruster @ 165/ 115
Muscle-up
Neal Maddox 2:55, Jason Khalipa 3:44.
Post time to comments.
SCALES:
Gold
9-6-3 reps for time of:
Thruster @ 135/ 95
Chest to bar pullups
Ring dips
Silver
9-6-3 reps for time of:
Thruster @ 95/ 65
Pullups
Bar dips
Bronze
9-6-3 reps for time of:
Thruster @ 65/ 45
Assisted pullups
Assisted dips
WARMUP:
5 rounds of:
5 Kettlebell Clean and Jerks
10 Kettlebell Swings
20 Double-unders
MOBILITY OR SKILL WORK:
Skill Work
Thrusters