Bryan Ragon give it all.
Thruster Progression Warm Up
Set 1
5 Front Squat, Singles
5 Front Squat, in sequence
5 Push Press
Set 2
5 Thrusters, Singles
5 Thrusters, in sequence
Set 3
Find working load
WOD
5 Rounds
In 3 minutes:
Row 500/400 meters, with the remaining time complete as many thruster as you can. 95/65#
Rest 1 minute
Stretch/Hydrate
