E.E., fearless vampire killer.
1. Review, as a group, the elements of the pre-class dynamic warm-up.
2. Technique review: the thruster. The front squat. The push press. Front squat w/ push press grip. The thruster.
3. Thruster 1-1-1-1-1-1-1-1-1-1. 10 reps to determine a one-rep max.
4. "Fran" 21-15-9 reps for time of Thrusters Pull-ups
Competitors: 95/65lbs thrusters. Penalty of 1 burpee for every second over four minutes. Athletes must declare intent to work at Competitor level before WOD begins. ALSO: if you think you've got a shot at getting on the leader board, please let the instructor know so s/he can arrange someone to count your reps.
CrossFitters: use 50% of your 1RM thruster and pull-up assistance as necessary.
Novices: 3 x 7 thrusters, 3 x 7 pull-ups, 3 x 5 thrusters, 3 x 5 pull-ups, 3 x 3 thrusters. 3 x 3 pull-ups, resting 30-60 seconds between sets. Concentrate on form and range-of-motion, NOT speed of execution.
With time remaining, do your August mobilizations. Have fun!