4/14/12

Main Group

Warmup:
General Dynamic
Squat Prep
Handstand work

WOD:
Thruster
3-3-3-3-3-3-3

7 sets of 3 reps of thrusters. You have the choice of doing 7 sets with the same weight (this should be HEAVY) or working up to a 3 rep max.

Cues:
- BIG BRACE, hold your breath the entire movement
- High Elbows on the front rack position
- Stay on your heels and wait to jump the weights up until your hips are well above parallel

\

Tyler's Group


WOD:
AMRAP 20-
400m row/.4 miles on the AirDyne
25 Pushups

OR

2012 Crossfit Open Workout 1-
AMRAP 7 Burpees to a 6 inch target