Fran

Benchmark WOD · For time · time cap 10 min

A short, very intense couplet: legs, shoulders and pulling at full speed. Most athletes take between 3 and 10 minutes.

RX (kg)

21-15-9 Thrusters 43/29 kg Pull-ups

21-15-9 Thrusters 95/65 lb Pull-ups

21-15-9 Thrusters 30/20 kg (65/45 lb) Jumping or banded pull-ups

15-12-9 Thrusters 20/15 kg (45/35 lb) Ring rows

A starting point: your coach knows what fits you. Keep the stimulus of the workout rather than the exact numbers.