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CrossFit in State College for Friday, July 20

at CFN looks like...

 

Warm Up
15 min AMRAP - steady pace

Side shuffle down and back (face the same direction)
5 PVC or BB bear complexes
10 pushups
15 squats
20 windshield wipers
:30 in puppy pose

Strength/Skill
Spend 20 minutes working up to a tough thruster weight for 3 reps

During rest, practice TTB skills (hollow body to superman rolls, kip swings, v-ups etc)

WOD

Thruster and TTB ladder EMOM
Work until you can't complete the work in a minute

Min 1: 10 thrusters (35/45)
2 TTB
Min 2: 8 thrusters (55/75)
4 TTB
Min 3: 6 thrusters (65/95)
6 TTB 
Min 4: 4 thrusters (75/115)
8 TTB
Min 5: 2 thrusters (95/135)
10 TTB
Min 6: 1 thruster (115/155)
12 TTB
Min 7: 1 thruster (135/175)
14 TTB


If you clear the ladder and complete the last minute of work with time left over, complete 1 thruster at the heaviest weight and add 2 TTB every minute until you can't complete the work in 1 minute



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