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Sunday 7/21/2013 MAIN-SITE WOD

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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.

PatrickDougan_WaterGymnastics_th.jpeg

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