Workout of the Day
Strength
Take 15 minutes to build to a heavy Thruster, from ground

Conditioning
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
Man-Makers x 5 reps (45/30 lb)

Rush! Endurance
Every minute on the minute for 24 minutes
Odd: 30 double unders
Even: 20 wall balls

*if you fail a round that score becomes your new goal.

CrossFit Basics
A.
Four sets of:
Goblet Squats x 8-10 reps
Rest 60 seconds
Plank x 30-45 seconds
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
Run 200 Meters
10 Burpee