WOD
Every 3 minutes for 15 minutes (5 rounds)
12 Thrusters, 105/70
12 Pullups
30′ Forward + Backward Bear Crawl (Advanced: 30′ HS Walk)
The timing goal on this workout is to finish each round in 2:00 – 2:15 to allow a 2:1 or 3:1 work to rest ratio. You should be able to complete the first round under 2:00 or you should scale to lower reps so you can maintain the target times.
Midline Accessory
2 sets
15 Barbell Good Mornings
45 seconds Hollow Rock hold
Rest 1 minute between rounds
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