* Billing changes. Help CVCF. Please read here.

** Open 15.5 with Redline and Party after here.

WOD:

1) Thrusters: Every 90 seconds for 15 sets

Warm-up as needed. Sets 1-5, 3 Thrusters, sets 6-10, 2 Thrusters, Sets 11-15, 1 Thruster. Build as heavy as deemed fit.

2) 27-21-15-9 – AQAP:

Row For Calories

Thrusters 65/45

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments