Monday 12.4.17

Strength/Skill: Thruster, 4 x 2, every 90 seconds

• off of the racks, work up to a heavy 2RM.

WOD: Sprint Intervals

• • The goal of today’s WOD is to SPRINT through the movements as fast as possible. It should hurt to get through the round.
    • 12 Front Squats (115/75)
    • 10 Box Jumps (24/20)
    • 9 Thrusters (115/75)
    • 10 Box Jumps (24/20)
    • 6 Shoulder to Overhead (115/75)
      • Record time.
      • Rest 2 minutes.
      • Do it again.
        • Continue in this fashion for 25 minutes.
        • Each person can end up with a different number of rounds completed.
          • We did this WOD back on 2.10.17 , check it out to see how you’ve improved!