WOD 20089531

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

For time:
PVC Pipe/ Broomstick Thrusters, 10 reps
50 Single Jump-Rope Jumps/ Jumping Jacks
PVC Thrusters, 8 reps
40 Single Jumps/ Jumping Jacks
PVC Thrusters, 6 reps
30 Single Jumps/ Jumping Jacks
PVC Thrusters, 4 reps
20 Single Jumps/ Jumping Jacks
PVC Thrusters, 2 reps
10 Single Jumps/ Jumping Jacks

Here is a video from one of the CrossFit Certiflcations, featuring Buddy Lee, our Jump Rope Coach. Lee is former Olympian and one of the best sports conditioning coaches.

Fixing the Basic Bounce, Part 1 (Win)(Mac)

You can find the demo for Thrusters on the Exercises Page.

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