Warm up
Stretch for 5 minutes: Samson, couch stretch, shoulder roll out, foam roller
5 x Jumping Jack into Jumping Jack into Burpee into Burpee
Frankenstein, high knees, butt kickers
5 x 10 Squats into 10 mt climbers
5 x 5 pull ups into 5 push ups
Skill
Technique on the thruster
WOD
21-15-9-15-21 OF:
Thrusters (115/75)
KB Swing (50/35)
then 400m Row
FOR TIME
After Party
Coach’s choice
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