Last Week's WOD

For those not able to attend last Thursday's session, here is the WOD.

• Warm up - 400 meter and stretching/range of motion
• Skill training - review of "Push Press". Front Squat with PVC pipe and Olympic bar or dumbbells. Thrusters with PVC pipe and Olympic bar or dumbbell

WOD:
For time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of

• Burpees
• Thursters - 45# bar
• Sit Up

This means you do 10 burpees, 10 thrusters, 10 sit ups, then do 9 of each, 8 and so forth.

Scaling Options:

• Do 10, 8, 6, 4, 2 reps
• Leave out the push up or jump squat on the burpees, use your knees, etc.
• If no bar or if 45# is too much load, do Thrusters with lighter dumbbells

Record your workout and times. Please post in "comment".

A view of last week's whiteboard...