WORKOUT OF THE DAY, AUGUST 3RD 2022

WOD:

#everybody loves thrusters

3 Rounds

15/12 Calorie Row (11/8 Air Bikes)

15 Thrusters (75/55) [65/45] Rx+95/65 *Can Sub Light DB Thrusters

3:00 Rest

3 Rounds

12 Calorie Row (8 Cal Air Bikes)

12 Thrusters (95/65) [75/55] Rx+135/95 *Can Sub Moderate DB Thrusters

3:00 Rest

3 Rounds

9 Calorie Row (6 Cal Air Bikes)

9 Thrusters (135/95) [95/65] Rx+165/115 *Can Sub Heavy DB Thrusters

STRENGTH:

#Push Press

10:00 to Establish a 2RM

Rest 3 Min

Then Every :30 for 3:00 1 Rep @ (2RM weight)

OPTIONAL FINISHER:

For Time (10 min Cap)

:40 on :20 off until completion

15 Muscle Ups *Can do Bar Muscle Up if desired **Scale to Burpee Pullup

30 DB Deadlifts 50/35s

45 GHD Sit Ups *Scale to Ab Mat Sit Ups

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