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Game Day Friday
Set out a row of cones. Partner up and squat about an arms length away from the cone on opposite side as your opponent.
How to play: From the bottom of a squat, follow the coaches instructions…
“Touch your ears, touch your shins … touch your head… stand up… squat down… burpees…. CONE! When the coach yells “cone”, grab the cone. The person who doesnt grab the cone must do the penalty.
Ex: 10 air squats, or 10 push ups, or 5 burpees… etc.
use 75-80% of 1 RM
This is a pretty short WOD, but heavier than usual thruster. The combo of thrusters and wallballs leaves your legs and shoulders begging for a break. Try not to give in and rest too long. Note the WOD starts and ENDs on thrusters.
12 Thrusters 115/75#
6 Wallballs 20/14#
Coach Corey – 9:19RX
2016 08 11