Workout of the Day
10 rounds of 30 seconds at each station
toe-to-bar
rest
thrusters
rest

You’ll have ten thirty second work periods today to put together as many reps as possible of toes to bar and thrusters. You’ll get thirty seconds of rest after each work period so do your best to work for as much of the thirty seconds as possible. The thruster weight should be light enough to allow you to complete large unbroken sets. Plan for either one big set hanging on to the bar for the majority of the thirty seconds or possible two smaller sets. Your time will likely tick away quicker than expected so if you do put your bar down make sure you are able to pick it up again quickly to keep working. Toes to bar can always be scaled by the height you are bringing your toes or knees up to. If you do choose to scale in this way try to keep your goal height for your toes as consistent as possible. If you want to stay off the bar for any reason feel free to choose sit-ups, v-ups or med ball sit-ups in place of toes to bar. Your score for today will be total reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/185 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, kettlebell or dumbbell. The thrusters today are meant to be quite light so if your dumbbell or kettlebell is on the heavier side and won’t work well for the thrusters you can opt for jumping squats today! If you have a pull-up bar at home feel free to go for toes to bar, otherwise plan to complete sit-ups or v-ups instead. Your score for today will be total reps at the end of the twenty minutes. See you on the leaderboard!