Warm Up
Crossover Symmetry Shoulder Activation
2 Minute Jump Rope
Then for 5 Minutes continuously repeat:
-3 jumping air squats
-3 burpees
-3 push ups
WOD
4 Rounds For Time
-20 Thrusters
-15 Burpee Box Jumps
-30 Double Unders/ OR 60 Single Unders
*Rest 1 Minute Between Rounds
Choose thruster weight wisely. A sandbag would be a great choice! Choose a load that you can complete at least 10 thrusters at a time in the first couple of rounds.
Modification for the thrusters would be front squats only, without the overhead press.