Main – WOD
Front Squat + Push Press Complex (4 Sets )
5 Front Squats + 5 Push Presses
Complex=
3 Front Squats + 3 Push Press
Increase weight each set as needed. Record the heaviest set that you were able to complete all 6 reps. Weight may be taken from the rack.
Just Thrusta Move (AMRAP – Reps)
10 Min AMRAP:
65 Thrusters
50 Dubs
35 Pull-ups
Rx =
45/35
Unassisted pull-ups
*Rx+ =
45/35
50 Unbroken Dubs
C2B Pull-ups
*20 Grasshoppers every time bar rests on the ground if you are going Rx+. Also, for Rx+ you must restart on Dubs if you are broken (no more than 3 restarts. At this time move on to the pull-ups).
Cash Out
Accumulate 90 seconds of L-sit on PVC parallettes
Rx =
Turf
Rx+ =
Turf + 45lb plate under heels
