WOD 190228

METCON:

"Aerobic Efficiency: Know Your Shift 5.0"

**Athletes are encouraged to stay in gear 3 as long as possible, however they should shift to G4 if their body says so :)

Every 4 minutes for 20 minutes:

7 Thrusters @ 75/55# + Gear 3 **

35 Double unders @ Gear 3

6 Thrusters @ 75/55# + Gear 4 **

24 Double unders @ Gear 4 

FOLLOW RECOVERY BREATHING PROTOCOL FOR REMAINING TIME

**Athletes may increase the weight of the thruster to 95/65# if their coach agrees.  Remember today is designed as an active recovery for those who are competing in the open tomorrow night.