Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Take 10-12 min and build to a 3 rep bench and 3 rep thruster, move between the 2 in same time block, work with a partner

B: T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here
Use bodyweight for bench and 3/4 bodyweight for thrusters….scale as needed but make it tough…10-12 thrusters per set to start is a good goal

Accessory Work

A: Metcon (No Measure)

3-4 sets of

60s plank hold – weighted

40-60s chin over bar hold

2 min squat hold- flat back

Categories: WOD

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