Pre WOD Front Squat 3 x 3 WOD Thruster double under ladder for time 10 thrusters 135/ 95 50 DUs 8 thrusters 40 DUs 6 thrusters 30 DUs 4 thrusters 20 DUs 2 thrusters 10 DUs Post WOD Couch and calf/Achilles stretch