Warm-Up:
Coach’s choice

WOD prep:
Prep the dumbbell thrusters and the run.

WOD:
“Blast” Off On the 5 minutes for 4 rounds.  Rest with remaining time after the run. Or perform a WOD you missed this week.
Round 1: Minute 0 to 5
10 Dumbbell Thrusters, Right Arm-Option 1 (50,35) Option 2 (40,25) Option 3 (30,20)
10 Dumbbell Thrusters, Left Arm-Option 1 (50,35) Option 2 (40,25) Option 3 (30,20)
400m run
Round 2: Minute 5 to 10
8 Dumbbell Thrusters, Right Arm (same)
8 Dumbbell Thrusters, Left Arm (same)
300m run
Round 3: Minute 10 to 15
6 Dumbbell Thrusters, Right Arm (same)
6 Dumbbell Thrusters, Left Arm (same)
200m run
Round 4: Minute 15 to 20
4 Dumbbell Thrusters, Right Arm (same)
4 Dumbbell Thrusters, Left Arm (same)
100m run
*Record your times for each round
Post WOD:
Agile 8

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