20190409

WOD:

For Time:

2000 Meter Row Buy-In

Directly into…

21 Toes to Bar

21 Box Jump Overs (24″/20″)

21 Thrusters (95/65)

15 Toes to Bar

15 Box Jump Overs (24″/20″)

15 Thrusters (115/80)

9 Toes to Bar

9 Box Jump Overs (24″/20″)

9 Thrusters (135/95)

Followed by…

800M Run Cash Out

 

Nice little cardio before and after the triplet.    REMEMBER: The Thruster weight goes up each round.

 

Scaling Options:

Toe2Bar -> Hanging Knee Raise

Box Height -> 20/16 -> As needed

Bar weight -> as needed, but goal is to make three weight jumps in WOD

Run ->1K Row

 

Cool Down:

Couch Stretch on box – 2 min per side

 

Roll out calves – 20-30 passes per leg

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