Workout of the Day
4 rounds of 4 minutes on 1 minute off
400M run
then
max reps of thrusters

You’ll have four opportunities to rack up thrusters today. Each four minute interval will start with a four hundred meter run. As soon as you return from the run you’ll start working on completing as many thruster reps as possible with your barbell. You’ll want to make sure you select a weight today that allows you to complete sets of at least five to ten reps in a row without putting the bar down even when you are tired. A four hundred meter run usually takes between 1:30-2:30 to complete. If you think you will be pushing past the three minute mark to get this distance of running done you might want to consider decreasing the run a bit. We want everyone to get time on the thrusters so make sure to adjust the workout to make that happen if needed!

standard: 75/55lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb