03-30-2020 Monday WOD

Warm-UP
AMRAP x 8 MINUTES
10 Up-Downs
10 Bent Over Rows
5 Air Squats
5 Push-ups

Strength
Unbroken “X” Thrusters*
14 reps + 60 second rest
12 reps + 50 second rest
10 reps + 40 second rest
8 reps + 30 second rest
6 reps + 20 second rest
4 reps + 10 second rest
2 reps

(Score is Weight)

*X= DB, KB, or Back Pack
Workout
FOR TIME
45 Burpees or 1000m/750m Row or 800m Run
30 X Thrusters
30 X Bent Over Row
30 Burpees or 750m/500m Row or 400m Run
30 X Thrusters
30 X Upright Row
15 Burpees or 500m/400m Row or 200m Run
30 X Thrusters
30 X Push Press

(Score is Time)
*X = DB, KB, or Back Pack