Monday 12/4/23

OPEN 12.5

RX

AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups

INTERMEDIATE

AMRAP 7:
3-6-9-12… etc.
Thrusters (55/75 lb)
Kipping pull-ups

BEGINNER

AMRAP 7:
3-6-9-12… etc.
Thrusters (35/45 lb)
Jumping chest-to-bar pull-ups

SKILL WORK

Post-workout:
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.