OPT BEING
A. FS @ 30X3; 3-4 x 3; rest 4 min
B. Heavy 1 arm DB torso row @ 20X0; 4-7/arm x 3; rest 45 sec b/t arms
rest as needed
C.
for time:
10 thrusters – 135#/95#
2 rope ascents – 15′
8 thrusters – 145#/100#
2 rope ascents
6 thrusters – 155#/105#
2 rope ascents
4 thrusters – 165#/110#
2 rope ascents
2 thrusters – 175#/115#
Notes:
FS is working sets
row – elbow high, knee on bench, working wrist straight, use mid section to help rotate, full retraction and protraction of scapula
warm up thruster and climb well before circuit
A. 115(4)/125(4)/135(4)
B. 35#(7/arm); 40#(7/arm); 40#(7/arm)
C. 9:28 Rx’d weight, subbed 6 strict CU’s for Rope Climbs
In Pursuit... 