The coaches (missing a few) after the 12 Heroes event.
Strength
Thruster (Heavy 3)
* 15 minutes to build to a heavy set of 3 (First rep taken from the floor).
WOD
“Flash Flood”
2 Rounds for Time:
400 Meter Run
21 Thrusters (95/65#)
* Post time to the whiteboard.
Accessory Work
1. Gymnastic Conditioning
5 Rounds:
15 GHD Sit-ups + 40% Max Ring Muscle-ups
* Rest 1 minute between sets.
