Group: 3 in 3
Jumping Air Squats
Skill: Kipping Pull-ups
WoD: 20-15-10-5 Downward Ladder
Thrusters (95/65) a) 75/55 b) 55/35 c) <= 45/25 Pull-ups a) Lt Bl/R Bands b) All Other bands c) Ring rows HR Push-ups a) Wormy Push-ups b) Wormy Push-ups at knees c) .5 Push-ups of your choice Coach’s Tip: The push-ups are going to end up sapping your shoulders for the thrusters, so ensure that you are using your legs to drive up the weight on your thrusters as early in your reps as possible so that you don’t use your shoulders too much in locking them out.