All Levels WOD
A.
Thruster (with pause)
5-3-1-5-3-1 (34X1)
Rest 2 min
B.
For time:
Row 1000m
50 Thrusters 20/15kg
10 Muscle Ups
Beginners WOD
A.
3 Rounds for time:
Row 350m
15 Thrusters 20/15kg
10 Dips
A.
Thruster (with pause)
5-3-1-5-3-1 (34X1)
Rest 2 min
B.
For time:
Row 1000m
50 Thrusters 20/15kg
10 Muscle Ups
A.
3 Rounds for time:
Row 350m
15 Thrusters 20/15kg
10 Dips