November 25, 2020

Posted By: Christi

3 rounds for time of:
7 Thrusters, 135/95 lbs
Run, 400 m
21 Wall Balls, 20/14 lbs
63 Double Unders

Goal: sub 15 mins

Some intentional interference of movements in this workout today! The thruster is intended to be on the heavier side but should still be a weight that you can move in 7 reps unbroken for at least the first round if not all of them. If things fall apart no more than 2 sets. The run should be a hard, consistent pace and can easily be modified to a bike or row if needed. Wall ball should be done in an unbroken set or possibly two as you get tired, and for some, it may be smart to break these up. Double unders should be nice and smooth and if needed just sub these out for singles today.

For quality:

2×6 L/6 R Eccentric Bulgarian Split Squats, pick load
2×6 Eccentric Kneeling Heels-to-Butts
2×6 Tempo Banded Goblet Squats, pick load