3RFT: Rowing, Thrusters and WB's!

Front Squat

Athletes will have 12 minutes to complete the following work: 

4 x 4 @ a moderate weight

*The focus today is to work on position and moderate loading. All 4 sets should
be completed at the same weight.


3 Rounds for time:

15 Calorie row
12 Thrusters (75/55)
15 Wall balls (20/14)

- Rest 2 minutes between rounds -

*Athletes may increase the weight of the thruster to (95/65) if their coach

**20 minute time cap!!