Pre WOD
Crossover Symetry/Iron Scap Work
Work up to a heavy thruster
3×5 Warm Up ( Build and add weight each set until you can find a working load for:
3×5 Warm Up ( Build and add weight each set until you can find a working load for:
5×3 Thruster
WOD
6x :30/:30
Thruster/Lateral Hops 65/45
Thruster for :30
Lateral Hop over the barbell
Thruster for :30
Lateral Hop over the barbell
Post WOD
Hamstring work by your coach
Stretch
Stretch
Results: 115#
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