Every minute on the minute for 14 minutes perform the following:
7 Thrusters (135/95) every even minute
7 Ring Dips every odd minute
Strength: Front Squat (find a 3 rep max)
Compare SWOD and add loads to HERE
The New America-Marcus Hendren
Don’t Ignore The Warning Signs
Where the Heavy Lifting Often Occurs in the Mind
“Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.”~Jane Howard
FS – 140lbs
WOD – 65lbs/red band
FS-215
FS worked up to 145do (3 reps)…. 165 new PR
WOD 75 lbs/red band in rings-purple on bar
8minutes- 10 thrusters/dips
6minutes- 8 thrustets/dips
FS: 205 x 3
WOD: 115lb Thrusters x 7 & Ring Dips x 10
FS 175/185 1 rep (wrist)
WOD 115lb Thrusters