Thruster Build
7 x 3 Reps
Open WOD 11.3
5 min AMRAP
Squat Clean + SHTOH
Count 1 rep for the Clean and 1 for the SHTOH
RXD 75/50 kg
Scaled (1) 62.5/42.5 kg
Scales (2) 50/35 kg
5 min Rest
Open WOD 11.6
7 min AFAP
3 Thrusters - 3 C2B Pull ups
6 Thusters - 6 C2B Pull ups
9 Thrusters - 9 C”B Pull ups
etc, etc
RXD 45/30 kg
Scaled (1) 40/25 kg
Scaled (2) 35/20 kg
Monday - Alternative WOD
24 min AMRAP
10 Cal Row
09 Sit ups
08 Push ups
07 KB Goblet Squats
06 Russian KBS
05 Lunges