22.2.12

02/21/12 by Jonathan | Blog, WOD | 1 Comment »

Wednesday 2.22

Warm Up:

CFCDA+line drills

Skill:

4x shuttle run relay (2 person), 4x dot drill relay (2 person)

WOD:

“Real Fast, Real Ugly: Thrusters.”

1′ on 1′ off protocol; 4 total rounds.

Reps as follows:

Rx+ 20 thrusters at 95/65# per minute

Rx: 16 thrusters at 95/65#

-coaches will limit reps as needed-

For every missed rep, perform 2 kipping pull ups in your off minute. Can’t complete the missed reps in your off minute? Get back on the thrusters, and note it on the board as completed reps/required reps (if you made 17 of 30 required reps you would write 17/30)