Fridays WOD – October 23rd

Day Five

Warm-up (M):

1 Mile Run

Mobility & Dynamics:

Trainers Standard

WOD Demo/ Mechanics/ Skill: 

Thrusters

Burpees

 

WOD MODERATE 11 to 20 mins

CAT ONE:

For time: 

10 Thrusters, 115/80 lbs

15 Burpees (Bar Facing)

20 Thrusters

25 Burpees (Bar Facing)

30 Thrusters

 

CAT TWO:

For time: 

10 Thrusters, 95/65 lbs

15 Burpees (Bar Facing)

20 Thrusters

25 Burpees (Bar Facing)

30 Thrusters

 

CAT THREE:

For time: 

10 Thrusters, 75/55 lbs

15 Burpees (Bar Facing)

20 Thrusters

25 Burpees (Bar Facing)

30 Thrusters

  

CAT FOUR:

For time: 

5 Thrusters, 65/45 lbs

10 Burpees (Bar Facing)

8 Thrusters

16 Burpees (Bar Facing)

15 Thrusters

30 Burpee (Bar Facing)