4 Nov 2014

Warm Up:
Row 500 m @ warm up pace

Shoulder stability:  Pick five
Shoulder mobility
Hip mobility

STRENGTH:
Push Press 4 x 6 @ 70/80/85/90%
Press 4 x 5 @ 60/65/70/70%

WOD:
Every 2 mins on the 2 minutes, complete one round (12 MINS total):
Round 1:  5 Thrusters (65/95), 5 t & b shuttle run (red line to wall)
Round 2:  6 thruster, 4 t & b shuttle
Round 3:  7 thruster, 3 t & b shuttle
Round 4:  8 thruster, 2 t & b shuttle
Round 5:  9 Thruster, 1 t&b shuttle
Round 5:  10 Thruster, 1 length shuttle

(thrusters will be set up inside the rig and in the warm up area to leave the main area free for shuttle runs)

SILVERS:
Strength:  8 x 3 Front Squat

WOD:
Same as regular class
Bar/dowel/db thrusters as instructed by coach