WOD 201112 - THURSDAY

WARM UP

Coach Stretch

Wrist and Hip Mobility


2 RDS

100m run

8 Alt Box Step Up

6 Alt T2B

8 Air Squat

6 Front Plate Raise


S/S

3 Sets

6 per leg

Front Rack Box Step-Up, (use 20" box or less)

*light load for QUALITY movement

*One leg at a time, NOT alternating

*Focus on engaging your FRONT leg

*AVOID pushing off the ground with rear foot


WOD

4 ROUNDS

On a running time clock starting at 0:00

50 DU / 75 SU

10 Thrusters, 95/55#

200m Run

Rest 1:00 between sets


*Athletes keep track of your work/rest time

*Score is total time including rest

*Aim to finish each round under 3 mins


*Goal is to remain consistent each round


TC: 15 mins

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