Death By Thrusters/CF Kids/On Ramp begins

nqV-you-get-a-thruster-you-get-a-thruster-you-get-a-thruster-everyone Monday August 3, 2015

CF Kids:JV(6-12 years)11:10-11:45am Varsity(13-17 years)12:00-1:00pm

On-Ramp: 6:30-7:30pm

WOD Death by* Thruster at 65% of the max from Skill/Strength Must clean from floor *EMOM for as long as you can work, perform a climbing rep ladder of Thrusters min 1-1 Thruster, min 2-2 Thrusters, min 3-3 Thrusters, etc.

Skill/Strength: Build to a max complex of: Front Squat + Push Press + Thruster Okay to work from rack

Warm Up: 400 m Run then Goblet Squats Pressing Snatch Balance (slow descent with push off of shoulders) Pull Ups/Jumping Pull Ups KB Snatch Jumping Lunges then Shoulder/wrist Mobility

5:00 Mercedes 45/12 Catie 55/10 Ray 105/6 Reese 105/7 Phil 135/6 Lisa 60/11

6:00 Silent Assassin 95/9 Victor 75/10 Katie 65/10 Erik 105/11 Michelle 45/9

7:00 Thee People's Coach 85/10 Curtis 125/10 Tim 95/8 Jose 85/11 Kate 45/10 Shelby 70/12 Jennay 75/10

9:00 John Mc 125/9 Beetle 115/9 Eddie 125/9 Sophie 55/10 Genelle 65/9 MArk 65/10

10:00 Tom 115/10 Tiffany 65/7 Kevin 95/12 Sarah 65/8 Fred 140/10 MKC 75/10 Meaghan 65/8 Danny 35/10

4:00 Chris 115/ 7 J. Rome 95/ 10 Adrian 115/ 9 Tony 95/ 10 Dawn 65/ 8 Joanna 65/ 10 Sink 75/ 9 Dan H. 115/ 10 Maura 50/ 10 Jillian 50/ 11 Dan Mc. 75/ 8 Terri 75/6

6:00 Steve 65/8 Shitbreak 115/9 Dan 115/7 Rick 95/9 Mr. Burns 65/6 Alice 55/11 Shawn S. 125/8 Audrey 40/10 Sarah 55/13 Ron 95/8 Annette 55/11 Mary 29/8 Sean R.70/9 Sewnig 115/9

7:00 Drake 95/8 Christy 75/11 Jackie 85/12 Ed OR 120.5/8 Matt 105/8 Eric 95/7 Jcohn 65/9