For time 21-15-9 of:
- Thruster #95 men #65 Women
- Pull ups
When Finished Extra Credit
3 Rds no time component
- 25 Hip Extensions
- 15 Knee to Elbows
This WOD is one of the staple WODs for CrossFit. First and foremost make sure each rep counts, thrusters have to be full squat and full extension overhead and chin has to clear the bar with every pull up. Dig deep and focus especially when the reps and breathing become a challenge. Attack this WOD with everything that you have, however if you need to take a step back gather your breath, thoughts and keep working. Aaron you’ve been waiting for it and here it is. You know what to expect, attack it and get under that 8 min mark.
Thanks to Jolene and Miss Lite for coming in and joining in on some of the fun today.
4 Rds 30 seconds ea exercise add total reps each round:
Jumping Pull up
Jolene Rd 1: 55 Rd 2: 43 Rd 3: 43 Rd 4: 39 Total: 180
Nice work today Jolene on your first ever WOD. Courtney and I can’t wait to see where things go for you and Jake, both of you work your tails off and the sky is the only limit for you both.