Warm-up: Coach’s Choice
Strength/Skill: Thruster (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Cap)
21-15-9-15-21
Thruster (75/55)(55/35)
Wall Ball (20/14)(14/10)
RX+: (115/75)(75/55) and (30/20)(20/14)
Stimulus/Focus: These are the same two movements with different gear. Try to do all work in no more than two sets each round. Maintain a steady pace. The movements will wind you. Make sure to breathe through them.
Cool Down: 400 Meter Run with Wall Ball from WOD