Coaches Brief and Demonstration

WOD – Friday 1st May


5 Minute AMRAP

3-6-9-12-15 etc.

Hollow Rocks

Sit up




100 Thrusters for time

Every Minute on the minute 5 Burpees

well, well, well, 100 Thrusters and thats it?

Sounds easy right? You even get to pick your own weights!

A few things to consider for todays WOD, not including the start of the workout, but every minute on the minute, you have to stop where you are and do 5 Burpees, Non-Negotiable.

So pump out these thrusters!

If you have a light weight or if you finish in under 5 Minutes and feel fresh, add on another 50-100 thrusters as fast as you can!

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