Friday. Last Friday night lights!!!

Lift

15 Minutes to complete 

5 sets of 5 reps of

Thrusters

Start light and increase in weight every set, last few sets should be heavier than the weight you will use in the workout. 

Wod

Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb

Post wod fun

5 sets of 100 M farmer carry, try to increase in weight each carry. You can kettle bells or Dumbbells. 

Last Friday night lights!!!  5-7 p.m.

Pat will be manning the grill with hot dogs and hamburgers, bring a drink or a side if you would like and celebrate the last Opens wod! 

Please be familiar with all the movements and standards if you are doing the workout, and enjoy!!!