MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.
WU: 10 BB deadlifts. 10 BB thrusters. 10 pullups.
REVIEW: Deadlift. Thruster. Row technique.
S: Deadlift. WU to 60% then: 10-10-10 tap and go lifts.
50 thrusters 45/35
This workout has a 10:00 cap. Coaches, stagger your start times on the rowers. Fastest athletes first, additional heats going every 4-5 minutes.
PURPOSE: CF benchmark fun.
LIII: 35 thrusters at rx’d weights. 20 pullups.
LII: Weights and subs of choice at rx’d rep scheme
LI: Weights and subs of choice at LIII rep scheme. 750m row okay.
PWMOB: Rollout forearms, lats, C/S/B.