DATE

2022/03/11 Workout of the Day

RX
For time:
21 pull-ups
42 double-unders
21 thrusters (65/95 lb)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (75/115 lb)
15 bar muscle-ups
30 double-unders
15 thrusters (85/135 lb)
Time cap: 12 minutes

INTERMEDIATE
For time:

21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (45/65 lb)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (55/85 lb)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (65/105 lb)
Time cap: 12 minutes

BEGINNER
For time:
21 bent-over rows
42 jumping jacks
21 thrusters (35/45 lb)
18 jumping chin-over-bar pull-ups
36 jumping jacks
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumping jacks
15 thrusters
Time cap: 12 minutes

SKILL WORK
Rest, stretch, recover