Skill/Strength:

• Thrusters 5-5-5-5
• Partner Med Ball Back Ext. Toss 2 x 20

WOD:

3 Rds For Time:

• 400 Meter Run
• 2 Rds of
• 10 Wall Ball
• 10 Knee to Elbow
• 10 ea Split Squat Switch

Coaches Thoughts: Today we had a little different strength and skill.  It was nice to see the majority of those you came in today attack some heavy weight with the thrusters.  If that doesn’t make you realize how important technique and form is nothing will, also great job everyone with the back extensions all of you got through this unbroken.  Notable performances of the day goes to Susan and Jamie both of you sold out during this WOD and knocked out each round and exercise unbroken, great job both of you.  In addition everyone in the 5:15 am crew did an awesome job with the thrusters, Kristi for the first time ever performing a thruster you did a great job girl.