Strength
Back Squat 3×5 (85% of 1RM)
Conditioning
7 Min AMRAP Ladder
1 Thruster 135/95lb
2 Pull-ups
2 Thrusters 135/95lb
4 Pull-ups
3 Thrusters 135/95lb
6 Pull-ups
4 Thrusters 135/95lb
8 Pull-ups
***Continue up the ladder for the remainder of the 7 minutes. Score is total reps.
—Rest 5 minutes
1000m Row For Time
WOD Notes: Weight used for the WOD should be 55-60% of 1RM Thruster, which is heavier than the weight you would use for “Fran”. Choose a band where you can keep moving consistently, since this WOD is designed for high power output. Record 1000m row time separately.
