Bring your high socks!
Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
Dae Han
3 Rounds for time
800 M Run with a (45,35) plate
3 Rope Climbs
12 Thrusters (135,95)
*Scale load as needed.
Option 2:
3 Rounds for time
800 M Run with a (35,25) plate
3 Rope Climbs
12 Thrusters (95,65)
Option 3:
3 Rounds for time
400 M Run with a (25,15) plate
Rope pulls
12 Thrusters (45,30)
Rope pulls options:
1. 3:1
2. 2:1
3. 1:1
Post WOD
Lax ball calfs 2 minutes per side.
Dae Han: 30:40 35# Sandbag Run | 2 Rope Climbs | 50# Thrusters
Fun little triplet – possibly should have done 55# on the Thrusters.
27:36 (10# plate /55# thrusters)
This was my first time running in a WOD since I hurt my calf, so I kept the plate light. But I can’t say I should have done heavier – that was plenty!