181001 – “Tarzfran”

(Compare to 171106)

Warm up:

Cardio

Barbell Warm up

Skill/Strength:

EMOMx10 3 Thrusters

WOD: 7 Rounds for time/15min Cut-off

Rx:

1 Rope Climb

7 Thrusters (115/75)

7 Burpee Over Bar

Scaled:

10 Ring Rows

7 Thrusters (60% of EMOM)

7 Burpees Over Bar

Sport:

1 Rope Climb

7 Thrusters (135/95)

7 Burpee Over Bar

Mobility:

Couch

Forearm Stretches

Glute LAX