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HB4.1 Heavy Thruster and Karen Wod

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the thuester prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[accordion title=”Strength”]
-Thurster 5-5-5.
[accordion title=”S&C WOD”]

150 wall ball shots, 10/5kg ball, 10 foot target.

[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat

[accordion title=”Assistance”]
-During the cool down either:
Peg board climb 1 accent X5
MAx rep strict pull ups X5

[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]

Warm up with a movement simular to the wall ball, the Thruster. Go heavy and get a good volume of weight with the 5 reps. Then when ready go into the 150 wall balls. Game it so you can finish strong. After throwing a heavy barbell overhead the first few might be really easy so pace is the key.




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