Fitness
WOD
"Ken Cosgrove"
21-15-9
Thrusters (75/45)
Deadlifts
*50 single unders after each set
Performance
WOD
"Ken Cosgrove"
21-15-9
Thrusters (95/65)
Deadlifts
*50 double unders after each set
Competition
WOD
"Ken Cosgrove"
21-15-9
Thrusters (115/75)
Deadlifts
*50 double unders after each set
At Home
WOD
21-15-9
Single arm odd object thrusters
Odd object deadlifts
*50 line hops after each set
Notes:
For today's workout pick a weight that you can do each round of thrusters in no more than two sets. The goal is to push the pace on this workout. For the at home version find an odd object that you can do single arm thrusters with and then another odd object to do deadlifts with (between your feet).