Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Front squats 5-4-3-2-1. Work your way up to the heaviest single you can handle today.
2. Technique review: 5 positions of the thruster.
3. WOD practice: 21-15-9 Thrusters.
Rest one minute between sets. To figure out a goal weight, answer this question: which benchmark WOD features 21-15-9 thrusters?
4. "Tabata Transcendence"
A Tabata mash-up of:
- Tabata sit-ups
- Tabata push-ups
16 intervals of 20 seconds work/10 seconds rest, alternating exercises on each interval. (8 min)
LIII: as rx’d
LII: Push Away from Object (horizontal) exercise as appropriate
LI: 8 rounds not for time of 5 sit-ups, 5 push-ups