WARMUP
STRENGTH
BACK SQUATS
Every 2 min
5-3-3-4-1-1-1-1
WOD
RX
3 rounds for time:
15 thrusters (65/95 lb)
400-m run
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
15 thrusters (55/75 lb)
400-m run
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
15 thrusters (35/45 lb)
200-m run
Xtra - 30 ring dips
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