July 28, 2015

Tuesday 150728

Sprint Sets (each sprint set is fast and should be a sub 3-4 min) if not scale for intensity effect

For Time:

250m Row

15 Pull-Ups RX+ 15 C2B

9 Thrusters 95/65 RX+ 115 80 55+ 75/55

Rest 3 Min

9 Thrusters 95/65 RX+ 115 80 55+ 75/55

15 Pull-Ups RX+ 15 C2B

250m Row

Rest 3min

Repeat all above 1 more time for a total of 2

 

Double “Finisher”

After last Sprint set Rest 3 min

500m Row for time

Immediately upon completion of row:

6 min to establish a 2RM Thruster

Post time for WOD, time for 500m row and 2RM thruster to responses.