WOD Friday March 21st

Warm up: 10 Duck Walk Steps, 15 Air Squats, 10 Push ups, 5 Jumping Pull ups

Open Workout 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

*20 Minute Time Cap*

VARIATIONS

Rx’d: (Ages 16-54)
Men use 95 lb.
Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups
Women use 45 lb. and perform jumping pull-ups
Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.
Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups
Girls use 35 lb. and perform jumping pull-ups
Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups
Women use 45 lb. and perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups
Women use 35 lb. and perform jumping pull-ups

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