Kay.
Pic: Angela Clancy.

 WoD: "Rocket Ship"

Five 2-Minute Rounds

of:

10 Thrusters (42.5 / 30 kg)

200m Row

MAX Reps Thrusters

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REST 3 Minutes between each round

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• We have taken a nice simple approach to your WoDs this week & its no coincidence that simple = effort = intensity = RESULTS!
• This is why we are such big fans of laying out nice easy to follow, yet hard AF, workouts in front of you because we know it will yield tremendous adaptations in your Fitness.
• Each round aim to get to max-reps part with at least 30 seconds on the clock sill left over. Scale back the load, reps, or row distance as needed to meet this target. The intention is defiantly NOT to have you coming off the rower with 10 seconds or less to go!!
• You are being given 3 lovely minutes rest after each round in order to help you be able to attack the next one with as much vigour as possible. Lets. Get. After. IT!!
• This WoD is courtesy of CrossFit.Com.
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post Number of REPs in each round to your Beyond The Whiteboard account.