Tuesday November 3, 2026

Warmup

1:30 bike/row

10 speed skaters

10/side overhead press

5 goblet squats

5/side thruster

10/side fire hydrants

20 line hops

Mobility

Thread the needle :30/side

Pigeon pose :30/side

Skill/Strength

Thrusters

Work up to something heavy, or just practice the movement, beginning with front squats and front rack mobility. 

WOD

Every 5 minutes, for 4 rounds:

15 thrusters

50 double unders

15/12 cals

Once work is completed, rest the remainder of the round.  Your score is your time in your SLOWEST round. 

F:  light DB thrusters; single unders or lateral hops over the barbell

P1:  75/55

P2:  45/35; 25 DU

C:  95/65

C+:  add a 5th round

The thruster weight should be light to moderate, with most (if not all) sets unbroken.