622

Warmup

5 minute row

20 x Thruster w/ PVC

Thruster:

  • 5 @ 11 lbs.
  • 3 @ 25 lbs.
  • 3 @ 35 lbs.
  • 2 @ 45 lbs.
  • 1 @ 55 lbs.

WOD

  • 21 x Thruster w/ 30 lb. dumb bell pair
  • Run 400 meters
  • 18 x Thruster w/ 30 lb. dumb bell pair
  • Run 400 meters
  • 15 x Thruster w/ 30 lb. dumb bell pair
  • Run 400 meters

Time: 14:14

620

Warmup

5 minute row

20 x squat

Hang squat snatch:

  • 5 w/ PVC
  • 5 @ 10 lbs.
  • 5 @ 25 lbs.
  • 3 @ 35 lbs.
  • 3 @ 45 lbs.
  • 2 @ 55 lbs.
  • 1 @ 67.5 lbs

WOD

Hang squat snatch:

  • 1 @ 75 lbs.
  • 1 @ 77.5 lbs.
  • 1 @ 80 lbs.
  • 1 @ 82.5 lbs.
  • 1 @ 85 lbs.
  • 1 @ 87.5 lbs.
  • 1 @ 90 lbs.