Warm-up: Coach’s Choice
Strength/Skill: Thruster (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: “Narf” For Time (12 Minute Cap)
Teen/Masters RX: 65/45
Stimulus/Focus: This workout should be a sprint. Try not to break the reps up into more than 2 sets each round. These two movements together are challenging on lungs and shoulders.
Cool Down: 50 Ab Mat Sit Ups