Saturday

MOB
WU:
3 rounds
10 Wall balls  14/10#
10 HR-PSU
10 Ring rows
Instep stretch
S/S: Warm up to Wod weight for Thruster
WOD: Conditioning Intervals
A. In 5 minutes:

21 thrusters  RX: 40/30kg  (modifty weight to “as form allows”)
21 pull ups
15 hang cleans  RX: 40/30K
15 burpees over the bar
REST 5 min
B. In 4 minutes:
15 thrusters @ 40/30kg 
15 pull ups
12 hang cleans @ 40/30k
12 burpees over the bar
REST 4 min
C. In 3 minutes:
12 thrusters @ 40/30kg 
12 pull ups
9 hang cleans @ 40/30k
9 burpees over the bar
REST 3 min
D. In 2 minutes:
9 thrusters @ 40/30kg
9 pull ups
6 hang cleans @ 40/30k
6 burpees over the bar
REST 2 min
E. In 1 minute:
6 thrusters @ 40/30kg 
6 pull ups
3 hang cleans @ 40/30k
3 burpees over the bar

Posted in WOD