Dedicated WOD to Kate Rawlings !

PAIN STORM

3 ROUNDS OF:

400m Run
10 Thrusters 65/95lb RX
15 Pull Ups
20 Burpees
400m Run
20 KB Swings 55lb RX
15 Box Jumps
10 Dead Lift 95/135lb RX

Cool Down:

50 Butterfly Situps

Breathing, Balance and Form

Endurance:  Run to Produce Station or 2000m Row

Warm Up:  Thruster Breathing ladder 1-10 (65# to 95#) 

Do 1 thruster, take 1 breath holding the bar, then do 2 thrusters, take 2 breaths…up to 10 thrusters and 10 breaths.  only set bar down after 5th set (if necessary).  This will help calm the panic breathing and bring attention to how you breath during a WOD

Work Capacity & Endurance:

 21-15-9 Thrusters / pull-ups (Fran)

Durability:  Stretch and Roller Therapy