Today we will take a break from our gymnastics focus and get in some strength. The workout today should be scaled so you are getting at the very least 3 thrusters at a time. Things will start to compound the longer you are working so try to finish as many thrusters as you can every minute!
Strength WOD
Take 12 minutes to find a 1 RM thruster from the ground
(use this to warm up for the WOD, focus on speed out of the bottom and position of the elbows)
WOD
75 Thrusters (115/75)
5 Burpees at the top of every minute (including the first minute)
22 min CAP
(f you do not make the cap score your total thrusters in the notes)
The Men of the Noon Class…Chris, Ed, Andy, Eric and David.
Competitors WOD
EMOM for 9 minutes
7 Chest to Bar Pull ups
Then
Find a heavy but not 1 RM Clean and Jerk
then…
75 Thrusters (135/95)
5 Burpees at the top of every minute (including the first minute)
22 min CAP
(if you do not make the cap score your total thrusters in the notes)