Main - Group WOD
A: Warm up (No Measure)
1 minute downward dog*
10 kettlebell thrusters
*Do not be concerned about putting the heels on the floor. Be concerned about keeping a straight back, then reach the heels for the floor.
C: Metcon (Weight)
Every minute, on the minute, for 24 minutes:
1st minute - Thrusters x 5 reps
2nd minute - Pull ups x 10 reps
3rd minute - Box jump-overs x 15 reps
*Fairly heavy on the thrusters. All five reps should be done unbroken.
Record the weight used for the thrusters. Record the rest in the notes.
Posted on Mon, December 8, 2014