Saturday’s WOD – December 19th

DAY SIX/ SATURDAY
Warm-up:
800 M Run

Mobility & Dynamics 6:00 to 21:00:
Trainers Standard

Mechanics/ Form Weightlifting (25:00 – 35:00):
WOD Demo/ Mechanics/ Skill:
thrusters
toes to bar *progressions
*Partners split the reps

WOD/ MODERATE/ MWG
CAT ONE:
5 rounds for time of:
Row 500 meters
95/65-lb. thrusters, 20 reps
20 toes-to-bars

CAT TWO:
5 rounds for time of:
Row 500 meters
75/55-lb. thrusters, 20 reps
20 toes-to-bars

CAT THREE:
5 rounds for time of:
Row 500 meters
45-lb./35-lb.* thrusters, 20 reps
20 toes-to-bars

CAT FOUR:
5 rounds for time of:
Row 400 meters
45-lb./35-lb.* thrusters, 12 reps
16 hanging knee raises