Group Warm-up
Wrists and Shoulders
Strength
3RM THRUSTER
In 15′, find your 3RM Thruster
Daily WoD
FOR TIME: THRUSTER/BOX JUMP 18′ CAP
15 Thrusters (from ground) 95/65 a) 75/55 b) 55/35
15 Box Jumps (24/20) a/b) Step Ups
12 Thrusters (115/80) a) 95/65
12 box Jumps (24/20)
9 Thrusters (135/95) a) 115/80 b) 95/65
9 Box Jumps (30/24) a/b) 24/20
12 Thrusters (115/80) a) 95/65
12 box Jumps (24/20)
15 Thrusters (from ground) 95/65 a) 75/55 b) 55/35
15 Box Jumps (24/20)
Coach’s Notes
Notice the box height changes after the “heaviest” thruster and then goes back down after. Have your weights around your station ready to load!
Mobility
2′ Screaming Pigeons each leg
Roll Posterior Chain
Mash Achilles