WOD
For time:
Run 400 meters
21 Thruster @ 95/65
21 Pull-ups
Run 300 meters
15 Thruster @ 95/65
15 Pull-ups
Run 200 meters
9 Thruster @ 95/65
9 Pull-ups
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SCALES:
Gold
For time:
Run 400 meters
21 Thrusters @ 75/45
21 Pull-ups
Run 300 meters
15 Thrusters @ 75/45
15 Pull-ups
Run 200 meters
9 Thrusters @ 75/45
9 Pull-ups
Silver
For time:
Run 400 meters
21 Thrusters @ 55/31
21 Pull-ups with band
Run 300 meters
15 Thrusters @ 55/31
15 Pull-ups with band
Run 200 meters
9 Thrusters @ 55/31
9 Pull-ups with band
Bronze
For time:
Run 400 meters
15 Thrusters @ 55/31
15 Ring Rows
Run 300 meters
12 Thrusters @ 55/31
12 Ring Rows
Run 200 meters
9 Thrusters @ 55/31
9 Ring Rows
WARMUP:
Dynamics Warmup
MOBILITY OR SKILL WORK:
Hips and Shoulders