Fri Dec 29 "Open WOD 17.5"

Move

1) Front Squats: Build to technical set of 5

2) 20 Minute AMRAP:

5 Dumbbell Thrusters
20 Skips (Or DU Practice)
5 Cal Echo Bike

Train

1) Front Squats: 5-5-5-5-20
@ 45-50-55-60-X%

2) “Open WOD 17.5”

10 Rounds For Time (20 Min Cap):
9 Thrusters @ 95/65
35 Double-Unders

Stimulus

1) Build in sets of 5 to 60% and then estimate a weight that you can do for a heavy set of 20 reps (should be slightly higher than what you did for 60%)

2) Pace for a 1.5 to 2 minute round early on so that you can maintain double-under mechanics to finish. This can be a very long workout if your skipping is suffering from loss of hand positioning or elevated heart rate so take it easy and be masterful with your skipping. Thrusters can be done in multiple sets intentionally but you should be able to do them unbroken