Tuesday 10/31 WOD


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PERFORMANCE:
''SoundTheAlarm''
For Time: 
3 Rounds of:
7 Thrusters @75/55#
7 Pull-ups
7 Burpees
then...
600 meter Run 
then immediately repeat...
3 Rounds of:
7 Thrusters @75/55#
7 Pull-ups
7 Burpees
then...
600 meter Run to Finish.



FITNESS
''SoundTheAlarm''
For Time: 
3 Rounds of..
7 Thrusters @65/55#
7 Pull-ups or Jumping CTB PullUps 


7 Burpees
then...
600 meter Run 
then immediately repeat...
3 Rounds :
7 Thrusters @65/55#
7 Pull-ups OR Jumping CTB PullUps
7 Burpees
then...
600 meter Run to Finish.

Notes : No ring rows today > The Pullups must be done fast >> High Speed >> Low Drag:)


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