Friday's WOD - 8/10/2018


Skill:

Thruster Progression w/ PVC/Barbell + Complex Review

Strength:

e90s x8 (12 min)

Rd 1-2: 5 UB Thruster @40-50%

Rd 3-4: 4 UB Thruster

Rd 5-6: 3 UB Thruster

Rd 7-8: 2 UB Thruster @80-90%

**Beginning from a light to moderate weight (30-40%), athletes will build to a challenging UB Thruster weight. Athletes still developing this movement should work at light to moderate weight focusing on technique and maintaining good position.

WOD:

3RFT:

500/400m Row

15 Bar Facing Burpees over Barbell

10 Thrusters @70-80% / 3-5 UB Reps (155/105)


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