A. Take 12 - 15 min to complete 3-4 sets of the following:
A1: double kettlebell front rack squats @ 20X1 x 8-10 reps
A2: ring dips x 7-10
A3: SA DB bent over row @ 30X1 x 8-10/arm
B. AMRAP 12 min
*95,65*
3 thrusters, 3 toe to bar
200m run
6 thrusters, 6 toe to bar
200m run
9 thrusters, 9 toe to bar
200m
Continue to add 3 reps to thrusters and chest to bar pull-ups until time expires
Masters 7:15am
A. From rack; 5 front squats x 4 sets; build if form is good
B. TOOTSIE’S BIRTHDAY WOD
12 min AMRAP
12 ring rows
12 box jumps/step ups
12 sit-ups