Amelia
Workout of the Day
Warm up
3-5 minutes of jump rope
Group mobility
Skill
Take 10-15 minutes to work on something that needs working on
Conditioning
3 rounds for time of:
15 Thrusters (95 / 65 lbs)
20 Abmat butterfly sit-ups
15 Burpees
***3 min rest***
3 rounds for time of:
10 Thrusters
15 Abmat butterfly sit -ups
10 Burpees
***3 min rest***
3 rounds for time of:
5 Thrusters
10 Abmat butterfly sit-ups
5 Burpees
Make sure you glance at the clock and rest exactly three minutes between sets- no more, no less.
Your score will be the time you finished all of the above, including the 3 minute rest periods. Also, if you can do the Rx weight but it is pretty heavy, like you can’t do more than 12 thrusters unbroken at the beginning of the WOD, you may want to scale back in the pounds. You are doing quite a few reps (90), so make sure you choose a weight that allows you to do several, if not all, reps unbroken at a time.