| Warm-up | Run Stair
Loop Or Run 3 laps in Hayes -20 Lunges (F & B) -20 Air Squats -5 Inch Worms -10 Burpees |
| Location | Outside 3rd Floor WR |
| Strength / Skill | Thrusters |
| Location | 3rd Floor Gym |
| Beginner | Establish a working 5RM Thruster. Start with bar. |
| Proficient | Establish 5RM Thruster in no more than 5 jumps. |
| Competitor | Establish 5RM Thruster in no more than 5 jumps. |
| WOD Location | 3rd Floor Weight Room |
| Equipment | In Room |
| Beginner Level 1 |
21-15-9 Thrusters (75/45) Sit-ups |
| Proficient Level 2 |
21-15-9 Thrusters (95/65) Sit-ups |
| Competitor Level 3 |
21-18-15-12-6 Thrusters (95/65) Sit-ups |
| Substitutions / Notes | Use ab-mat for sit-ups if possible. |
WEDNESDAY (03 FEB 2016)
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