Warm -Up
Complete the following
12-9-6
- Jumping jacks
- Sit-ups
- Air Squats
WOD
AMRAP-8 (use same weight for thrusters & bent over row) Note time and weight in comments
- 10 – Thrusters – (use same barbell or dumbbell weight) – Watch video for proper form
- 10 – Two arm bent over rows – with barbell or dumbbells (use a barbell if you have one) (women 33# barbell/ men 45# barbell) – Scale to lighter weight if necessary – Watch video for proper form
- 25 flutter kicks
Everyday Fitness & Movement 
5+5; used 12.5# dumbbells for thrusters; used 17.5# dumbbells for “two-arm bent over rows”.
The 12.5# was too light for the bent over rows, but “just right” for the thrusters, so I upped the weight for the bent over rows.
Farrah – 5 rounds 10lb dumbbells
Ryan – 6 +20 20lbs dumbbells