Posted on

14 May 2021

Warm-up: Coach’s Choice

Strength: Thruster (5 x 5 x 5 x 5 x 5 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 3 RFT (20 Minute Cap)
200 Meter Run
20 Knees to Elbow
200 Meter Run
20 DB Thrusters (50/35)

Teen/Masters RX: 35/20

Stimulus/Focus: This WOD is challenging in movement and weight. The movements will tax your breathing. Find a pace you can maintain. Think about doing short sets with short breaks between them. If scaling, use a weight you can do in 3-4 sets.

Cool Down: 4 Rounds
5 Burpees over the Dumbbell
100 Meter DB Famers Carry (switch hands at turn around point)