Go Fast…And Hold On

Med Ball GHD Party of 2
Med Ball GHD Party of 2

200m run
20 diamond push-ups
20 arm circles in each direction-lightly weighted
Spend 5 minutes rolling and stretching shoulders

Spend 20 minutes working up to a 1 RM strict press

WOD (15 minute Cap)
27 Thrusters (95,65)
4 Rope Climbs
21 Thrusters
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope climb

Games- 15 foot legless
Regional- 1 legless after each round
Open- Regular rope climbs or 10ft seated legless rope climbs

**Please remember to wear protection for your leg if doing regular rope climbs, and please do not wear oly shoes for today’s WOD if you are planning on using your legs**