We will be planning on running 3-4 heats of the WOD, cycling people through every 5-10 minutes. Be sure you know your weight and pull up scales accordingly.
100 Walking Lunge Steps
20 Push Press w/ Empty Barbell
This will be done in waves – every 2 minutes, the rowers will fill and we will start.
3 rounds (increasing pace each set):
10 Thrusters (95/65/Scaled)
Rest a Minimum of 4 Minutes between sets (2 waves).
50 Thrusters, 45#
Scale the weight for the thrusters and your pull up standard as needed.