Sunday 7/21/2013 MAIN-SITE WOD
Warm up
400 meter run
With a PVC pipe
2 sets of
10 Pass through’s
10 Over Head Squats
2 sets of the following
10 super mans
10 lunges
10 hollow rocks
10 push ups
10 ring rows
dynamic stretches
Workout prep
Thrusters
Take 4 sets to work up to starting weight
Training:
From CrossFit.com archives Aug 21st 2012
All levels included. Scales have been provided.
For time:
(135/95lb) Thruster, 15 reps
Run 200 meters (85-86th st and back in the building)
(95/65lb) Thruster, 20 reps
Run 400 meters (1st ave and back)
(65/35lb) Thruster, 30 reps
Run 800 meters (1st ave and back twice)
Scale load on Thrusters
scale run
Jeremy Thiel 10:05, Michael Winchester11:10. Post time to comments.
2013 07 20