Compare time for today’s WOD to last week Friday’s WOD- and you hopefully noticed that this is the exact same rep count and movements as that, but done as a three rounder instead of a 7 rounder with decreased work load each round (in the form of declining reps). Use the same load and scaling as last Friday if you completed it in 12 minutes or less. If not, have coach assist you with scaling to complete in just under 12 minutes.
Of course you also noticed the fun part 2 segment listed below… which references the thruster/deadlift WOD from last week Wednesday. Sometimes the best way to move into the future is by repeating – and improving upon- what was done in the past!
Friday’s WOD at 7 and 9am, 3 and 5pm
“Oh, this is going to be fun”
Three rounds for time of:
28 butterfly sit ups
28 KB swings USA (24/18kg)
28 KB goblet walking lunges
Post time and load to chalkboard/journals (post last Friday’s time as well!)
Two sets of thrusters, each for max reps (from the rack)
Use 85% of heaviest thruster load from last Wednesday’s WOD!
Rest as needed after completing first set
Post load and totals for each set to chalkboard.
Saturday 9:30am group/team/partner WOD… rain or shine.