Main – WOD

Metcon (Weight)

EMOM for 12 Minutes- THRUSTERS
Thruster x 2 reps (take the weight from the floor for every rep) (build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts) Rest exactly 5 minutes, and then

Metcon (AMRAP – Reps)

EMOM for 12 minutes
20 Double-Unders + Max Reps Push-Ups
(Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.) score is # of push-ups e.g. Push-Ups = 206 reps)

Metcon (No Measure)

50 supermans
Check whiteboard for mobility exercises

Posted in Workout of the day.