Friday November 23rd

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Today’s WOD

Thruster

In 10 Minutes: Build to a Heavy 3RM From the Floor

+

EMOM Until Failure

1 Min: 12 Pull Up

1 Min: Death by Thruster 135/95

Coaches Notes: More pull up work coupled with heavy thrusters. This is a great way to prepare for Fran (wink, wink, nudge, nudge). The intensity today features a different format: emom with a death by. Athletes will buy in one minute with 12 pull ups then in the second minute they will perform an increasing amount of Thrusters.  This will continue until they cannot complete the pre-requisite amount of thrusters. When scaling weight of thrusters athletes should base their weight off of their 3RM, aiming for 85% or less.

Score: Rounds + Reps on Intensity

Scaling for Intensity

Pull Up → Jumping Pull Up → Ring Row

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