10 Ring rows
10 DB thrusters (light weight)
Then 400m jog
build to a heavy single or 1RM.
Review Rope climbs and scaled variations as a class.
Run Heats if needed
6 Rope climbs
30 Thrusters 95/65
Stimulus: If done right, this WOD will ruin your day. Sub 6:00 is goal.
Option 1- 3 Rope Climbs
Option 2- 6 Pull to Stand, 75/55
*thrusters NEED to be full ROM. If you need to sit on a low box, do so.