5-5-2014 WOD

Main – CrossFit

Thruster (5 X 3 )

2011 Regional Event 6 (Time)

Row 20 calories
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/35lb DBs)
50 Toes to bar
100 foot Overhead walking lunge (45/25lb plate)
150 foot Sprint
Burpees are burpee to 45# plate
DB G2OH can be done anyway (snatch, C & J, anyhow) must come to a complete lockout OH
We will use the rig for 100 ft OH Lunge and 150ft sprint – Rig is 50 Feet

20 Minute Time Cap!!!

Change exercise order if there are not enough rowers.