sfc2

sfc1

sfc3

Fun times with this crew.  Good luck to Shoreline FC in their upcoming season!

WARM UP:

3 Min of Row Bike or Jump Rope

Primer 4 Rounds:
3 Burpees
6 Stationary Lunges (3 R & 3 L)
9 Thrusters with Empty Bar

Go hard and get your heart rate up. It’ll come back to normal during
the mobility.

Thoracic MOB & Front Rack MOB

5 min to build up to a Thruster weight used in the wod.

OPEN WOD 16.5 – 20 Min Time Cap

.COM
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Burpees

Masters 55+ is 65/45

Rx
Same as .com

Scaled
21-18-15-12-9-6-3 reps for time of:
Thrusters 65/45
Burpees