WOD Friday 180406

30-20-10 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Scroll for scaling options.
Post time to comments.

Compare to 170409.

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Related:
• CrossFit WOD 180406 Tips With Emily Abbott
• The Kipping Toes-to-Bar

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Scaling
This couplet should be light and fast. Each set of exercises should be completed with no more than 1-2 breaks, or go unbroken if you can. Use lighter dumbbells and modify the toes-to-bars so that you can blitz through this and avoid long rest periods.

Intermediate Option
21-15-9 reps for time of:
Dumbbell thrusters
Toes-to-bars

Men: 35-lb. dumbbells
Women: 25-lb. dumbbells

Beginner Option
21-15-9 reps for time of:
Dumbbell thrusters
Hanging knee-raises

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells

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Scaled

30-20-10

Dumbbell Thrusters 

Hang knee raise

Result :

12:44.12

Extra #1

5 Rnd :

10 Pull-ups

20 Hindu push-ups

30 Squats

Result : 

23:01.38

Extra #2

AMRAP 15 min :

5 Pull-ups

15 Double squats

Result :

9R + 5 Double squats

Extra #3

5x5 Pull-ups (10 kg Weighted)

Extra #4

100 Sit-ups

6 Pull-ups

Note

불금모드! 활활 태웠다!! 하얗게 불태웠어!!!