21-15-9 reps for time of:
Calorie row
Thrusters
♀ 65 lb
♂ 95 lb
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Stimulus and Strategy:
Today's workout is meant to be a sprint effort — start at a challenging pace and hang on. Don’t try to game it; just put the pedal to the floor and see what happens. Choose a light load that allows you to perform at least 15 unbroken thrusters. Aim to complete the first row in under 90 seconds. Expect this workout to deliver a feeling similar to Fran.
Intermediate option / 21-15-9 reps for time of:
Calorie row
Thrusters
♀ 55 lb
♂ 75 lb
Beginner option / 15-12-9 reps for time of:
Calorie row
Thrusters
♀ 35 lb
♂ 45 lb