Workout of the day

Today’s WOD will push you to the limit with thrusters and a twist on pull-ups. Keep your form tight and push hard. Let’s see what you can do!

The workout of the day consists of:

Complete as many rounds as possible in 12 minutes of:

  • 15 Thrusters (100 lb / 45 kg, 75 lb / 34 kg)
  • 15 Toes-to-Bar

Scaling

  • For Thrusters: Beginners can scale down to 65 lb / 29 kg, 45 lb / 20 kg.
  • For Toes-to-Bar: Scale to hanging knee raises or sit-ups.

No equipment

  • For Thrusters: Use a pair of heavy objects like water jugs or a backpack filled with books.
  • For Toes-to-Bar: Perform V-ups or sit-ups.

Warmup

  • 400m Run
  • 2 Rounds of:
    • 10 Air Squats
    • 10 PVC Pass-Throughs
    • 10 Ring Rows
  • Stretching:
    • Shoulder Stretch
    • Hip Flexor Stretch

Cooldown

  • 400m Slow Jog or Walk
  • Stretching:
    • Hamstring Stretch
    • Lat Stretch
    • Quad Stretch