Strength WOD
15 min to find your 1 RM Thruster
(bar starts on the ground)
WOD
15 Thrusters (95/65)
15 Pull ups
4 Rounds
Rest 2 min
then
2 min Max Double Unders
Score Total Time and Score Total Double Unders
Level one Seminar going down at CFH!
Competitors WOD
15 min to find your 1 RM Thruster
then
15 Thrusters (100/65)
15 Chest to Bar Pull ups
3 Rounds
(If you complete the above in under 4 min go for another 3 rounds)
If you can not complete the above in under four minutes continue to do a 12 min AMRAP
Score is total reps in 12 min
Rest 2 min
Max unbroken DU’s, 3 attempts
score is total reps
(you must finish your 3 attempts in 5 min)