FRIDAY

WOD

LEVEL 1 & 2

A.) AMRAP 17min:
25 Burpee Box Jumps (24"/20")
30 Thrusters 30kg/20kg
20 Burpeee Box Jumps
30 Thrusters 50kg/35kg
15 Burpee Box Jumps
30 Thrusters 70kg/50kg
10 Burpee Box Jumps
As many thrusters in remaining time at 90kg/62.5kg

Please note:
Burpee Box jump - The required standard will be to complete the burpee, then you must make a two footed jump & landing on the box. Stepping up will be considered as scaling.
Thrusters - You can either scale the loads, or test yourself and make it as far as you possibly can in the 17min.
For example: If your 1RM thruster is 60kg(men)40kg(women), then the 50kg(men)35kg(women) level is going to be difficult but it will be a good test of moving a heavy load when fatigued and if you can possibly make it through that round in the 17mins & you should be proud, rather than scaling the load and making it further. This is a good test in preparation for the open.

B.) 3x8-10 Ring Rows (add a weight vest if required)