Monday 20 August

Jesse and Ben

WOD:

21-15-9 reps for time of:
Deadlift @ 225/155
Thruster @ 95/65
-then-
Finisher: 2 sets of max pullups

Nicole Carroll 3:36, Michael Giardina 4:01.
Post time to comments.

SCALES:

Gold

21-15-9 reps for time of:
Deadlift @ 205/135
Thruster @ 75/50

Silver

21-15-9 reps for time of:
Deadlift @ 185/115
Thruster @ 65/45

Bronze

21-15-9 reps for time of:
Deadlift @ 135/95
Thruster @ 55/35

WARMUP:

10min AMRAP:
5 Deadlift(gradually increase load)
5 Thruster(gradually increase load)
5 Back Extensions

MOBILITY OR SKILL WORK:

Hip flexor and overhead stretches

%d