Coach’s Notes: Time to fire up those “squatty” muscles, then try to get the blood out of them as you run again. The early part of the WOD will be invested in the running, while at 4 rounds and more the thrusters become the 800# gorilla in the room, be deliberate on all the runs, don’t treat them as rest but sprinting them out will leave you standing around sucking wind while you should be lifting. Don’t go to failure on the lifts, instead manageable chunks when the numbers get bigger. Consistent focus will be the difference between good and great tomorrow.
WARM UP: Zoo Relay (teams of 3) 2x Bear, Monkey, Crab, Frog
BUY IN: See above
Power Clean Establish 3RM or ( Navy Seal Pull Up Complex)
Max rounds in 20 minutes
Thruster (135#, ), add 3 reps per round
Max Burpees x 1 min (Just cause we couldn’t squeeze it in yesterday)