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3 Rounds for Time:

400m Run
20 Dual Dumbbell Thrusters, 50/35lbs
15 Hand Release Push-ups

WODprep Strategy Top Tips:

Warm-up (10 minutes): With running, thrusters, and push-ups, this warmup will loosen up your shoulders, chest, and legs. Light wall balls get you into the rhythm without early fatigue.

Stimulus: mixed upper and lower endurance 

Strategy: Pace the run at around 75-80% effort to maintain consistency. The Thruster should be a weight that is manageable to hold onto bigger sets, but can be broken into 2 sets (10-10 or 12-8) if needed. Aim to keep push-ups steady into singles that keep you moving.

• Thruster- The thrusters are with DBs today, so focus on a good rack position, and keeping breathing under control!  
  
• Hand Release Push ups- Hands can go out into a T or just lift off the ground. Aim to have thighs off the ground as you press up, to prevent the worming up of the body. 
  
  

Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!

This can be a tough workout to hit on your own, with the help of a 1-on-1 coach, you can understand a good strategy to maximize the results you need to reach your full potential. Not sure where to start? Schedule a 1:1 meeting with Head Coach Dr. CJ DePalma now! But Hurry, spots are >> SUPER LIMITED!!<<

Don’t miss out on our Super bundle with our WODprep weightlifting course! Check it out here!

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