Kris asked me to make up a workout for her birthday… so here it is!
Warm Up: Sally Up Sally Down – OH Squats RX: Barbell / SX: Broomstick
WOD- For Time
400m Run (beach)
21 Thrusters 45/30kg
9 Muscle Ups
600m Run (Beach)
15 Thrusters 55/40kg
6 Muscle Ups
800m Run (Beach)
9 Thrusters (65/50kg)
3 Muscle Ups
37 Bar Facing Burpees
Scale: 1 muscle up = 2 pull ups and 2 dips
OR
SCALED WOD OPTION
For Time
21-15-9
Thrusters (40/30)
Pullups
Ring Dips
400m Run
