Strength 1
Thruster
Heavy 3
Strength 2
Dumbbell row
10-10-10
Cashout WOD
For 12 min
30 sec hang from the bar
30 sec jumping lunges
1 min rest
**Get pumped – double strength day! So we have a push/pull combo here with *heavy* thrusters and a bro sesh of single arm dumbbell rows. Hit those 10 reps per arm. It’s not a race! If you look ahead you’ll see you’ll be hanging from the bar later.
Before I get ahead of myself, thrusters can be taken from the rack. There’s a fine line between heavy 3 and 3RM. I define it as feeling like I’ve got .5-1 rep left in me. Or if I finish and say “That was heavy,” then I’ve reached my stopping point. No kipping or jerking of the weight on the rows – use your lats, not your biceps or low back.
Cashout we did something similar a few months ago, but coupled the hangs with air squats. All reps count today, as in 1=1. We did a bunch of chin ups last week, so you can use any grip you want to hang on the bar. Have difficulty hanging? Hold yourself up at the top of a ring row while getting as far under the rig (horizontal) as possible.