September 23rd, 2019 - Its gonna be a good time!

September 23, 2019

M-1: 2 RFT:

Option A:
40 Thruster (95/65)
40 T2B

Option B:
40 Thruster (75/55)
40 Knee Raises

Option C:
30 Thruster
30 Abmat sit-up



*Gear 3 (Weight should be light for thrusters)
*Pick a number of reps and sets you can manage and try to hold onto that for the whole of the workout.

Target Time: 11:00 - 15:00

Timecap: 17:00

 

 

 

M-2: Rope Climb/L-sit


4 Sets:

Option A:
1-2 Legless Rope Climb
Accumulate 0:30 - 0:45 L-Sit

Opton B:
10 Single Arm Ring Rows/side
Accumulate 0:30 - 0:45 Hollow Hold

Option C:
10 Ring Rows @X130 Tempo
Accumulate 0:30 - 0:45 Hollow Hold (Bent Knees/hands at waist)