CrossFit WOD:

Skill: Front Rack Mobility/ Thruster efficiency.

MetCon: OPEN 17.5
https://www.youtube.com/watch?v=XjABpCst-Us

10 Rounds for Time

9 Thrusters (42.5/30kg)

35 Double Unders

Time Cap: 40 minutes

*Ask Coach For MOD.



Strength & Accessory WOD

Strength/Skill: Power clean, Thruster.

Power Clean
3-3-3-2-2-1
Thruster (From rack)
3-3-3-2-2-1

MetCon: “Karen”
150 Wall Balls For time.

 

Endurance W.O.D:

MetCon: “Nutts”

For time:

-10 HSPU

-15 Deadlift 115kg

-25 box jumps 60/50cm

-50 pullups

-100 wallballs 20/12

-200 DU

-400m run With wallball