pic courtesy of CrossFit HQ.  Nice work from all the Team Luke members who took the CrossFit Level One Trainer’s Course this weekend.  Thank you 55th FW for the support, and thank you Level One Staff for teaching!  This means we will have a good cadre of qualified coaches soon!  Look for some big changes coming, folks!

S/S/S:

Overhead Squats

10,9,8,7,6

Increase weight ea set

WOD:

Five 2-minute Rounds of:

150-yard shuttle sprint (25 yards there and back, 3 times)

Max reps thrusters (135/85)

Score = total Thrusters

Scaling Options:

Run – 300M Row

Thruster weight – as needed

Cool Down:

Couch stretch x 3 min per side

Banded bully stretch x 2 min per side