Main – WOD
Bench Press (5×5)
20 minute running clock
Partner up with someone around your same strength level. Perform 5 sets 5 with a 3 second pause at the top and bottom of each rep (partner will provide count down). Add weight as needed. Record heaviest set performed.
Shaking The Thrust Off (AMRAP – Reps)
7 Min AMRAP:
3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thursters
9 Pull-ups
12
12
15
15
Etc…
Rx =
95/65
Unassisted Pull-ups
Rx+ =
Chest to bar pull-ups
Scale as needed
*Competition WOD
