11/12/12

CF.com WOD:

Seven rounds for time of:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

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Globo WOD:

Seven rounds for time of:
35lb DB Thrusters, 12 reps
9 Toes-to-bar
Row 300m OR 25 burpees

The thrusters on this one are really a grey area.  I think in a lot of gyms you could easily get away with doing BB thrusters with the relatively light weight of 75lbs.  If this is the case then there is no need to substitute the thrusters.  However, I have been to gyms where they do not allow any sort of overhead BB work.  If you are in this situation then substitute with the DBs.  

As far as the run...a run with a medicine ball adds an awkwardness and difficulty which is hard to replicate.  I think a 300m sprint row is a decent sub because it should take a similar amount of time to complete as the run and places extra strain on the legs.  If your gym does not have a rowing machine then do burpees.  It is not the same as rowing or running, but if you do them fast it should tax your cardiovascular system just as much and it will be quite stressful on the muscles of your legs.