Warm-Up:
Coach’s choice

WOD prep:
Thruster- build to heaviest WOD weight for 5 reps.  The 5 reps should feel comfortable focusing on good form

WOD:
“Day Tripper”
Interval 1:
Minute 0:00 to 6:00
25 Thrusters @ 1 (75,50) 2 (50,35) 3 (35,25)
400 Meter Run

Interval 2:
Minute 6:00 to 12:00
20 Thrusters @ 1 (95,65) 2 (75,50) 3 (45,30)
400 Meter Run

Interval 3:
Minute 12:00 to 18:00
15 Thrusters @ 1 (135,95) 2 (95,65) 3 (75,50)
500 Meter Row

Interval 4:
Minute 18:00 to 24:00
25 Thrusters @ (75,55)
500 Meter Row

*After each interval, rest with any time left in the 6 minutes. You should try to get 90 seconds to 2 minutes rest in each interval.  Scale run or row if you are getting less than 90 seconds 
*All thruster work should be done unbroken. If you cannot do the thrusters unbroken, drop the weight. Focus on form and keeping a steady pace.
*If biking in place of the run 40/30 calories.
Post WOD:
Agile 8

CFS Brief:
*28 Day 150 Nutrition Challenge starts today!