Warm-up: Coach’s Choice
Strength/Skill: Thruster
(5 x 3)
Use 80% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: For Time
4-3-2-1
Rope Climbs
16-12-8-4
Thrusters (95/65)*RX+: 155/105
16-12-8-4
Thrusters (95/65)*RX+: 155/105
Stimulus/Focus: The intent of this WOD is meant to be light and fast. Aim for efficient rope climbs and try not to break your thrusters into more than two sets each round.
Cool Down: 4 Rounds
100 Meter Run
10 Ab Mat Sit Ups
100 Meter Run
10 Ab Mat Sit Ups