Shards of Narsil

21-15-9-6

Thruster, 95/65 lbs
Calorie Row

Time Cap: 7:00

WODprep Strategy Top Tips:

Warm-up (10 minutes): With a piece as intense as this, a warmup is critical. Start with an easy row to get the heart going, and hit some mobility to warm up the squat. Bootstrap squats, goblet squats, and even a Sotts press if able. Also, make sure to open the front rack. Once the thrusters are touched, hit some pacing rounds to get a feel for how hard you can come out of the gate with this one. 

Stimulus: Anaerobic Power Threshold work 

Strategy: Today is all about intensity. Start out hot and hold on. The Barbell should be a weight that you can either do unbroken or in 2 sets. Push the pace on the row, but also a pace that will allow for a deep set of 15.

• Thruster- The thruster is light today. Focus on holding onto big sets, and get some recovery back on the rower. Remember to breathe throughout the movement. 
  

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!!<<

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