Tuesday 3.10.20

*Deload week


2 min Row

10 Air Squats

10 Ring Rows

10 Worlds Greatest

10 Samson Lunges

10 Scap Reactions

5 Kip Swings

3 Pull-ups

Barbell Warmup + 5 Thrusters


Back Squats 3 sets of 8

**at no more than 50% (or less) than your 1 Rep Max. This is just to warmup.



For Time:

1,000 meter Row

50 Thrusters (45/35 lb bar)

30 Pull-Ups

Complete the work in the order written: 1,000 Meter Row, then 50 Thrusters, then 30 Pull-Ups.

Score is the time it takes to complete all the work.

*We will be judging each other again. Everyone will have a judge, no matter what your scaling option is. Movement Standards: Thruster- Hip Crease BELOW the top of the knee, fully locked out and in line overhead. Pullup- Arms fully extended at the bottom and chin clearly above the plane of the pull-up bar at the top.

Optional Post WOD:

Pick 1 (don’t worry – you’ll have opportunities to pick another one this week):

1000m Row for Time

400m Assault Run for Time

500m Ski for Time

1 mile Bike for Time


Foam roll legs for 5 minutes