Athletes,

Do what your ability can handle here today.  We have two different WODs basically.  Coaches adjust weight on thruster as need be.

Jared – ACF

A. Warmup

B. Progressive Model
Pullups

C. WOD
EMOM for 14 Minutes
1-3 x Thruster @ 135/95
5 Burpees over the bar

Big Dawg
2-4 x Thruster 155/125
7 Burpees over the bar

Depending on ability allow for reps of one to 3 or 2 through 5.

***Practice stepping up to the bar from the burpee.