Thrust

Posted: 09/18/2016 in CrossFit Trainers, Uncategorized, WOD
Warm-up 

Agility drills

(coaches choice)

Strength 

Speed Back Squat

12×2 @ 65% EMOTM

WOD

For time:

run 800m

75 thrusters 75/55

run 800m

Skill 

50 log rolls

(start laying  on your back in a hollow position,

roll over onto your stomach into a superman,

without your hands or feet touching the floor)

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