Monday 12/04/23

5 rounds for time: 400-meter run 10 thrusters

♀ 95 lb ♂ 135 lb

Scaling: Reduce the load of the barbell so you can complete each round in 2 sets or less. Spend no more than 2:30 on each run.

Intermediate option: 5 rounds for time: 400-meter run 10 thrusters

♀ 65 lb ♂ 95 lb

Beginner option: 4 rounds for time: 200-meter run 10 thrusters

♀ 35 lb ♂ 45 lb

Movement resources: The Thruster CAP Tips: Running Position Drill CAP Tips: Running Pulling in Place CAP Tips: Running Falling Forward CAP Tips: Running Change in Support Drill