Heavy
Burpee broad jumps!
Jay de Leon from Duke Orthopaedic Performance Center will be doing free functional movement assessments today from 8-12. If you haven’t already had yours done try to get in during that time. Its well worth it and free!
Heavy thrusters and double unders! This one promises to be an awesome challenge. We know you guys are up for it. Break it down into small pieces and attack. Keep your thruster form on point to save your legs and shoulders. A solid front squat that transitions to a push press is what we are looking for. Elbows will need to be high for the front squat, power out of the bottom and push the bar quickly off of your shoulders. Double unders seem to be a goat for many of us. Stay relaxed in the shoulders and use those wrists to turn the rope. If you start having lots of problems with the doubles change over to the bar jumps to keep your time in range. Nobody will judge you. I have thrown my rope many times across the gym in frustration(just make sure no one is in the path:).
Workout of the Day (WOD) 12/10/13:
For Time:
- 2 Thrusters(135,95)(115,75)(75,50)
- 20 Double Unders(T2-Lat bar jumps, T3-single rope skips)
- 4 Thrusters
- 40 Double Unders
- 6 Thrusters
- 60 Double Unders
- 8 Thrusters
- 80 Double Unders
- 10 Thrusters
- 100 Double Unders
*Post tier levels, heavy thruster weights and times to comments.
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