WEDNESDAY 150204

Thruster 5,3,1,1,1 Repetitions. Go heavy and set a new 1 Repetition Max.

Rest as needed then,

From 0:00-3:00
2 rounds of:
10 Thrusters, 75 / 55 lb.
10 Lateral Bar Over Burpees

From 3:00-6:00
2 rounds of:
12 Thrusters, 75 / 55 lb.
12 Lateral Bar Over Burpees

From 6:00-9:00
2 rounds of:
14 Thrusters, 75 / 55 lb.
14 Lateral Bar Over Burpees

Continue as long as possible.

Note: This is an incredible stimulus. The Burpee and Thruster pair together in an “Oh so good way!”. How many people can Rx’ this workout and make it to round 4 (16 Thrusters / 16 Burpees) while at the same time, achieving a Bodyweight Thruster?

Wednesday Team WOD

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Slam Balls
15 Hurdle Jumps or Box Steps
10 Hand Release Push-ups

Rest up to 2:00 between rounds.

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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