Game then skill work for wod
“Smoke Check”
3rounds
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees
Then 50/35 cal bike/row
3 Rounds
7 thrusters 75/55
7 pullups
7 burpees
Roll VMO
This is a break from the heavy weights from yesterday. The thrusters should be light enough to be unbroken. This should sting. Go about 80% on the bike so that you can attack the other movements. This type of wod will really help develop endurance as the HR comes down a bit on the bike but spikes before and after.