Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (4 x 4 )
*Use 75% of your 1 RM for all 4 sets.
WOD:
For Time 10-8-6-4-2
Thrusters 95/65
50-40-30-20-10
Double Unders
*RX+: 135/95
Mobility:
Shoulders
Buy Out:
Row 500 Meters
10 GHD Sit Ups
10 GHD Back Extensions