Friday July 8th

On a 3 minute clock, accumulate Max time in the bottom of a Front Squat with a full grip in the bar
Run 100m
7 Empty Bar Thrusters
Run 100m
7 Empty Bar Thrusters
Run 100m
7 Empty Bar Thrusters
Run 100m

For 15 Minutes, practice:
2 Tempo Front Squats
The tempo is a 5-count to bottom, normal “bounce” and stand.
Start very light and add weight each set.

Wod For Time
12 Thrusters 95/65lbs
400m Run
14 Thrusters 95/65lbs
400m Run
16 Thrusters 95/65lbs
400m Run
18 Thrusters 95/65lbs

Feel: Gas
Pacing: Reach
Target Score: 10-15 Minutes Firebreather Score: Sub-8 Minutes

  • Thruster: Should not exceed 3 sets at any point. Scale weight before reps, but
    avoiding going too light.
  • Run: No run should exceed 2:30 to complete or the distance should be
    Coach Focus: Today’s gassy couplet should have athletes pushing very hard on both movements (and
    yes, that means the run). Barbell weight should be something an athlete could do for 18 reps when
    fresh, but will obviously challenge them late in ld be pushing to failure on the
    final set of thrusters.