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“Firestorm”
27 – 21 – 15 – 9
DB Thruster/Odd Object Thruster/PVC Thruster/Air Thruster
Burpee over DB/Burpee over Odd Object/Burpee/Up Down
Specific Warm Up
Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster
5 Front Squats
5 Push Press
5 Thrusters (reset when DB/OO/PVC/Hands get back to shoulders)
5 Full Thrusters (timing and speed)
Burpee Over Dumbbell/Burpee Over Odd Object/Burpee/Up Down
3 step back step up burpee/up down (step over dumbbell/object)
3 jump back step up burpee/up down (step over dumbbell/object)
3 jump back jump up burpee/up down (jump over dumbbell/object)
WOD Modifications
Reps 21-15-12-9
Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster-, Front Squat, Push Press, Air Squat, Glute Bridge, Hip Thrust
Burpee Over Dumbbell/Object/Burpee/Up Down- Plank Burpee, Knee Tucks, *If you have row, bike, ski erg- Calories 21-15-12-9
Warm Up Round
5 Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster
5 Burpee Over Dumbbell/Object/Burpee/Up Down
3 Dumbbell Thruster/Odd Object/PVC Thruster/Air Thruster
3 Burpee Over Dumbbell/Object/Burpee/Up Down
WOD Guidance
Break up bigger sets on thrusters and keep moving on the burpees. Sprint to the finish!
Tabata Time WOD
Question of the Day
If you could live in any decade what would it be and why?
Weekly Challenge