friday, october 5 - thrusters, chest-to-bar

Complete as many reps as possible in 7 minutes of the following rep scheme:

Rx and Competition -
3 Thrusters, 100/65#
3 Chest to bar Pull-ups
6 Thrusters, 100/65#
6 Chest to bar Pull-ups
9 Thrusters, 100/65#
9 Chest to bar Pull-ups
12 Thrusters, 100/65#
12 Chest to bar Pull-ups
15 Thrusters, 100/65#
15 Chest to bar Pull-ups
18 Thrusters, 100/65#
18 Chest to bar Pull-ups
21 Thrusters, 100/65#
21 Chest to bar Pull-ups, etc. 

Performance -
3 Thrusters, 80/45#
3 Pull-ups, unassisted
6 Thrusters, 80/45#
6 Pull-ups
9 Thrusters, 80/45#
9 Pull-ups
12 Thrusters, 80/45#
12 Pull-ups
15 Thrusters, 80/45#
15 Pull-ups
18 Thrusters, 80/45#
18 Pull-ups
21 Thrusters, 80/45#
21 Pull-ups, etc. 

Fitness -
Dumbbell Thrusters, find appropriate weight
Ring Rows or Band assisted Pull-ups



Basics Class -

15 min partner WOD 
or 
20 min trio WOD

While one partner rows 250 meters, other partner completes max push-ups.