Warm up
Run 400m
KBS
Wall ball shots
Dips
OHS
Skill
CTB pull ups &
Thrusters
WOD
Complete the
following for time:
Thrusters 9-6-3
CTB pull ups
5-10-15
**Thruster weight
increases W/65-85-95 M/105-125-145
CFE
Warm up
Run 400m
KBS
Wall ball shots
Dips
OHS
Skill
CTB pull ups
& Thrusters
WOD
Complete the
following ladder:
Thrusters
10-8-6-4-2
CTB pull ups
10-10-10-10-10
**Thruster weight
increases W/45-65-85-95-115 M/85-105-125-145-165
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