Warm Up
5 Minutes of Rowing OR Bike
THEN…
2 Rounds:
-10 Scapular Pull Ups
-5 Strict Pull Ups
-10 Air Squats
-5 Thrusters (with empty barbell)
WOD “GRIZZ”
18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
-7 Burpee Pull Ups
-15 Thrusters
Suggested Weight Men: 75# Women: 45#
Score: Total Number of Completed Rounds + any Additional Reps
Goal: 6-9 Rounds
COACHES NOTES
This one is going to REALLY add up! To get into the goal range, it’s at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.
BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.
CUSTOMIZATIONS
Burpee + Jumping Pull Up
7 Burpees + 7 Ring/TRX rows
BARBELL THRUSTER
The bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.
CUSTOMIZATION
Lighter weight