WOD

“Happy Star-ish”

METCON

9-12-15-21
Bar Facing Burpees
Thrusters

Weight: 175/115, 155/105, 135/95, 115/75

MASTERS

9-12-15-21
Bar Facing Burpees
Thrusters

Weight: 135/95, 115/75, 95/65, 75/55

MOVE

9-12-15-21
Bar Facing Burpees
Thrusters

Weight: 85/65, 75/55, 65/45, 55/35

WOD GUIDANCE & GOALS
Yes, decrease the weight of the thruster as the reps increase! The first set you may have to break into two sets. The second set of thrusters, do three sets of four. The set of 15 reps, break into 6,5 and 4 reps. And the last set do 8, 7 and 6 reps. Target 15 minutes.

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HOME WOD

9-12-15-21
Sit ups
Jumping Squats

OLYMPIC LIFTING

Snatch
2 at 70,75+85%
5×1 at 85%

Back Squat
3×3 at 80%