Saturday 080216

OLD SCHOOL!

According to the CrossFit archives, on February 10, 7 years ago the first workout of the day was posted. It was:
Fast & Heavy Dumbell "Thruster" 21 reps
Run 1/4 mile (400m)
Dumbell "Thruster" 18 reps
Run 1/4 mile (400 m)
Dumbell "Thruster" 15 reps
Run 1/4 mile (400 m)
Notes:
"Thruster" is a deep front squat to a push press all in one explosive movement. Time routine from start to finish. Ranking is a composite of load used in "Thruster" and total time. Submit body weight because load value is based on percentage of body.

Wow! Thrusters were part of the 1st official WOD...not too surprising!

Workout
A. Do the above workout with dumbells weighing 1/2 of your BWT (e.g. if you weigh 200 lbs, that's 50 lbs DB in each hand)

B. OHS - find your 1RM
Compare to:
TITANFIT: Wednesday 080109


Check out SW with weighted body rows for reps!