Thursday 12.24.15 WOD NOTES

Holiday Schedule
12.24.15 – 6:00am, 9:30am and 12:00pm WODs only
12.25.15 – Both Boxes Closed
12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only
1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only

Dynamic Effort Lower

Mobility: 5min

Coaches Choice

Dynamic Warm Up: 5min

WOD: 20min

30 Thrusters + 100 Dubs
20 Thrusters + 75 Dubs
10 Thrusters + 50 Dubs
**Rx+ 95,65 + Dubs
**Rx 75,55 + Dubs
**Scale Dubs to x3 Singles
Allow 20min fort his workout, some Athletes will cruise through this unbroken while others will break up the thrusters and Dubs into multiple sets. Note that there are Rx+ and Rx weights listed. If not Rx+ Athlete should choose their previous Fran weight.

$ Out

4×8 Strict Toes to Bar or Strict V-Ups


Back Squat (12×1 @ 80%)
**perform on your own, not part of the WOD