WOD Wed 4-11-12 Thruster-Shuttle run

WOD Tue 4-10-12 Strength Day – Deadlifts
April 9, 2012
WOD Thu 4-12-12
April 12, 2012

WOD Wed 4-11-12 Thruster-Shuttle run

Pushups for all

Pushups for All!

Warmup: 2 rounds through: 200 M Run, 5 pullups, 7 pushups, 9 Overhead squats with PVC
WOD Movement review
 
WOD:
15-12-9-6-3 Reps of:
Thruster 115#/75#
2 lengths shuttle run with 5 burpees at each end after each set of Thrusters 
 
(Eg. 15 thrusters, move to the first cone – perform one shuttle run, 5 burpees, perform 2nd shuttle run, 5 burpees, back to thrusters for 12 reps and on to the shuttle run sequence)
 

Sprint back and tag the bar to finish and call out time!

Post time to comments and don’t forget your cool down and stretching

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