Strength: Off rack, Push jerk practice to a heavy 3 X 3
WOD: For time…
800 M run or 850 M row
3 Thrusters 115/85
400 M run or 450 M row
6 Thrusters
200 M run or 250 M row
9 Thrusters
100 M run or 150 M row
12 Thrusters
Also part of the WOD you need to do 2 random rope climbs or 2 sets of 5 knees to elbows while hanging on the rope. We have 3 ropes so there will be sharing involved.
