WOD 11/10

A. In 10:00 Build to a challenging weight (heavier than workout weight) in the Thruster from the rack.

B. 5 rounds
9 ‘heavy’ thrusters @ 115lb / 75lb / 55lb
9 kipping pull-ups
15′ out and 15′ back Overhead KB lunge (one hand) @ 20K / 12K / 8K
10 burpees with 15′ lateral shuffle
1 min rest
*Total time recorded
*25:00 Cap

Scaling Guide:

– 15-23 minutes, about 4:00 per round including the rest.
– Scale Up: 16 kipping pull ups per round.
– Additional scale for beginners 4 rounds

“If you think you can do a thing or think you can’t do a thing, you’re right.”- Henry Ford