12/20/2023 – #93 – 5 RFT WOD

#93- 5RFT WOD 15 Dumbbell Thrusters 30 Box Jumps 45 Pushups 300m Run
BY admin December 20, 2023

5 Rounds For Time

15 Dumbbell Thrusters
30 Box Jumps
45 Pushups
300m Run

Notes:Min Dumbbell Weight 12.5kg

Downscale suggestion

4 Rounds For Time (30min Time cap)

15 Dumbbell Thrusters
30 Box Jumps
45 Pushups
300m Run
2min Rest

Notes:Min Dumbbell Weight 10kg

Upscale suggestion

5 Rounds For Time

20 Dumbbell Thrusters
40 Box Jumps
45 Pushups
400m Run

Notes:Min Dumbbell Weight 15kg

The exercises you’d make:

Dumbbell Thrusters

Box Jumps

Pushups

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