Pre-Work:Warm up the thruster movement, then complete 5x, 5x, 3x, 3x, and 1x. Increase weight each set until a heavy 1 rep load is reached. Work in partners or small groups. Ex: 5X at 65#, 5x at 95#, 3x at 115#, 3x at 120#, and 1x at 125#.
WOD:
Work in partners and alternate or rest as long as your row time takes.
Work in partners and alternate or rest as long as your row time takes.
2:00 min. max meter row
1:30 min. max meter row
1:00 min. max meter row
:30 sec max meter row
Score:1 rep thruster load and total meters traveled in :30 seconds!
Post:
Cool down jog. 50x supermans
Cool down jog. 50x supermans
Results: 175#, 150m
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