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Thursday November 15th

14
Nov

Thursday November 15th

You guessed it! Session 10 of squats and milk.. This is where it becomes a mind game. This is where everyone thought they were going to start missing last time. A majority of you did not miss last time, a majority made it to the end. Your mind can be your best friend or your worst enemy.
5 Minutes row
30 Air squats with 2 second hold, against the wall

Grab and empty bar
2 sets of 10 empty bar back squats
2 or 3 sets building to your 20 rep weight.
put your 20 rep weight on and go, no stalling, 15 minutes to finish, The Keebler elves aren’t going to lift the bar for you.

Wod-

For time, fast and heavy:
21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

Scroll for scaling options.
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Related:
CrossFit WOD 180507 Tips With Rory McKernan
The Dumbbell Thruster


Scaling
As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option
For time, fast and heavy:
15 dumbbell thrusters
Run 200 meters
12 dumbbell thrusters
Run 200 meters
9 dumbbell thrusters
Run 200 meters

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