warmup:
800m run
20 air squats
400m run
20 empty barbell strict presses
200m run
20 front squats
Skill:
The Thruster
Build to a heavy single
WOD:
10 RFT:
30 DUs
10 Burpees
warmup:
800m run
20 air squats
400m run
20 empty barbell strict presses
200m run
20 front squats
Skill:
The Thruster
Build to a heavy single
WOD:
10 RFT:
30 DUs
10 Burpees