Sat Mar. 29 "Wet Noodle"

Move

1) Build to Heavy Thruster

2) 25 Min AMRAP
12 Cal Row
9 Thrusters
3 Sit to Stand Rope Climbs
Rest 1 Minute if needed

Train

1) Thruster: 1 Heavy Single

2) Wet Noodle

For Time (25 Minute Cap)
50-40-30-20-10 Cal Row Men
15-12-9-6-3 Thrusters (115/85)
5-4-3-2-1 Rope Climbs (15)

*Womens Cals: 40-32-24-16-8

Stimulus

1) This is a chance to test your one rep max thruster!. It is key to not press the bar off your shoulders before your hips are fully extended. You need a good leg drive to be able to follow through when the bar pops off your shoulders. Ensure you are fully locked out at the top.

2) This is a spicy workout. Push the row but be able to go right into your first set of thrusters. The thrusters should be at a weight you can complete two sets each round. The rope climbs should take less than 90 seconds to complete in the first round. Reduce reps across the workout if you think this will be hard to maintain. Pac yourself during the earlier rounds in order to save yourself for the later quicker sets.

Extra Credit

4 Sets:
20 Second SIngle Leg Front Plank (each leg)
15 Dumbbell Side Bends (each side)
10 Weighted Hanging Knee Tucks

Rest 2 Minutes