Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 2 )
Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
15 Thrusters (135/95)
200 Meter Run
20 Thrusters (95/65)
400 Meter Run
30 Thrusters (65/45)
800 Meter Run
Teen and Master’s RX: 95/65; 65/45; 45/35
Stimulus/Focus: This will be taxing on the lungs and legs. Try not to break the thrusters in more than two sets and push hard ont the runs.
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Strict Push Ups