12th September 2019

WOD WOD, September 13, 2019

Thrustin Rustin Intervals

Warm-up
WOD Prep – In Pairs M4M for 12-15 Minutes

8 x Half kneeling/offset Arnold press: KB in rack, DB doing press
40m x SA KB Suitcase carry – Gotta be heavy ( 2 laps of gym up and back )
15 x Second P/ side SL Wall Sit
10m x Weighted quadruped crawl ( baby crawl ) with 10/5kg on the back – 1/3 lap of gym

Metcon
REPEATABLE EFFORTS:

E2M for 10 rounds:

9 Thrusters
35 DU’s

Rx 42.5/30

*90sec cap on each round

OPTIONS:

Thrusters: Reduce weight/Front squat
DU: 50 Singles

COOL DOWN
QUADS HEHE

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