"Thruster Buster"

by Arena Ready on September 29th, 2015

Yes, I know we squatted on Tuesday.  No, the second part below is not a typo.  Enjoy!
Photo courtesy of oh happy dawn photography

WOD for 09-30-15:

Alternating EMOM for 5 Rounds (10 Minutes):
2-4 Muscle-ups (odds)
10 Russian Kettlebell Swings @ 70/53 lbs (evens)

Practice quality of movement in your muscle-ups/transitions/dips, as well as in the hip hinge and drive of your Russian swings.  This is NOT intended to be a high intensity conditioning piece (see below for that), rather a session of practicing efficiency and position.


"Thruster Buster"
13 Minutes For Completion @ 75/55 lbs:
MINUTE 1: 13 Thrusters, then 1 Burpee
MINUTE 2: 12 Thrusters, then 2 Burpees
MINUTE 3: 11 Thrusters, then 3 Burpees
MINUTE 13: 1 Thruster, then 13 Burpees

If you cannot complete the work within the given minute the workout is over.  Score by minutes completed plus any reps in a final partially completed minute (e.g. "7 minutes + 11 reps)".

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