WOD 06/05/2015 Thrusters & Pull ups

WARM UP: 5 min Jump rope, followed by: 4 rounds of - Bear crawl 20m / Crab walk (20m) / Duck walk (20m) / Frog hop (20m)

SKILL: Pull up progression and Truster work up to workout weight.

WOD: For time and max weight: 7 Thrusters & 25 Pull ups / 1 min Rest / 7 Thrusters & 25 Pull ups / 1 min Rest / 5 Thrusters & 20 Pull ups / 1 min Rest / 5 Thrusters & 20 Pull ups / 1 min Rest / 3 Thrusters & 15 Pull ups / 1 min Rest / 3 Thrusters & 15 Pull ups / 1 min Rest / 3 Thrusters & 10 Pull ups / 1 min Rest /3 Thrusters & 10 Pull ups. Time cap: 30 min.

COOL DOWN: Yoga Stretching

NOTES: Take care of your hands! If you start ripping your skin off stop doing Pull ups and start doing Push ups. Try to finish within 25 min adding weight every round (start with 50/40kg).