191004 - FYF!

QOTD - Weekend plans?

WARM UP - “The Floor is Lava” game
:30 Squat to Wallball
:30 Light and Low Wallballs
:30 Deadhang

MOBILIZE - Back Wallball Roll
Roll out ankles on KB

STRENGTH - Find 1RM Thruster (from the rack)
suggested rep scheme ====> 10EB, 3, 2, 1…, 1…
Drop from overhead if needed

COACH PREP - 10 Box Step ups and 5 Box Jumps (if jumpin)

WOD - For Time (Goal is to get under the 20 minute time cap)

A (Competitor)
25 - 18 - 15 - 9 - 5 - 3
Thrusters 125/85
10 Box Jumps 30/24 (between sets)

B (performance)
25 - 18 - 15 - 9 - 5 - 3
Thrusters 95/65
15 Box Jumps 24/20 (between sets)

C (health/fitness)
25 - 18 - 15 - 9 - 5 - 3
EB
20 Box Step Ups 20/20 (between sets)