EASY?!?!?

Is de-load suppose to be easy... NO! Just less stress on the body overall...with HEAVY Wts and volume...
...BUT, bring the intensity on the WOD...and this one had it...WOW...

Val walks in the Wt. Room and Wendt & Casey are going HARD in SILENCE!!! Just the clank of metal and bars...wow...intense!

So she put on some background music...

Warm Up
Mobilize
500m Light Row
2 Sets:
10 GHD Sit Ups
10 Hip Ext.
10 Alt. Spidey & Reach

2 Sets:
4 Scap Retractions
8 Push Ups
12 Air Squats

PRIMER
1 Rnd (easy):
10 Cal Row
5 Burpees over Rower
5 Thrusters (45#)
 1-2 min REST
1 Rnd (moderate):
5 Cal Row
3 Burpees over Rower
3 Thrusters (starting WT)

FREEDOM TRAIL (4 Parts)
#1) AMRAP in 3min:
21 Cal Row
21 Burpees Over Rower
Max Reps of Thrusters (75#/55#)
~ 3 MIN REST
#2) AMRAP in 3min:
18 Cal Row
18 Burpees Over Rower
Max Reps of Thrusters (95#/65#)
~ 3 MIN REST
#3) AMRAP in 3min:
15 Cal Row
15 Burpees Over Rower
Max Reps of Thrusters (115#/75#)
~ 3 MIN REST
#4) AMRAP in 3min:
12 Cal Row
12 Burpees Over Rower
Max Reps of Thrusters (135#/95#)

Casey ~ 5 @ 75# / 7 @85# / 10 @95# / 11 @ 105# (33 Total Thrusters)
Wendt ~ 14 / 12 / 11 / 13 (50 Total Thrusters)
Val ~ 0, but got 21 & 21 / 3 / 8 / 2 (13 Total Thrusters)
tb ~ 4 / 12 / 8 / 12 (36 Total Thrusters)
tb's times ~ Rows = 58s / 48s / 41s / 30s Time left for Thrusters = 20s / 55s / 45s / 1:20