SicFit London Throwdown WOD 1
Complete in any order or breakdown…
75 Thrusters 35/25kg
75 Burpee bar hop-overs
75 Pull-ups
Movement Standards
Thruster:
Bar must start on the ground.
First rep can be squat cleaned.
Hip crease below knee. No ‘guides’ i.e med balls to confirm ROM.
Bar must finish locked out overhead, with hip and knee extended, head neutral.
Burpee bar hop-overs:
Movement starts parallel to the bar.
Chest and thigh to the ground.
Both feet leave the ground together and land on the opposite side of the bar together.
Pull-ups:
Arms start fully locked out.
Chin must break the horizontal plane of the bar.