Tom getting his MUs
Warm-up
get the body moving
Thruster Progression
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
Thruster 5.5.3.3.3.1.1.1.1
Sugested percentages
50.60.70.75.80.85.90.95.100%
WOD
21 Thrusters, 95/65 lbs.
3 Rope ascents, 15'
15 Thrusters, 95/65 lbs.
2 Rope ascents, 15'
9 Thrusters, 95/65 lbs.
1 Rope ascents, 15'
RX+ legless rope ascents
