022809 WOD

WOD Options:

A.

5×5 Thrusters

Rest 5-8 Minutes

7 Rounds

5 Burpees

7 Pull Ups

9 Box Jumps

Maximum Effort at the front end in the form of Thrusters. Work into it with a nice linear progression in weight. Keep a vertical bar path to maintain equal weight distribution across the foot. A hard drive from the bottom and vicious opening of the hips at the top will cause that piece of iron and rubber in your hands to go upwards. Be aggressive!

Rest for a few minutes and then tackle the MetCon portion of this WOD. Everything is pretty self explanatory. If you can’t do box jumps, do step ups instead.

B. ".COM"

C. Make up a missed workout or rest.