Buy In: row 500 meters. take a barbell to your forearm, or better yet, take your forearm to a barbell and work from elbow to wrist rendering your tissue soft and pliable once again. While you're at it... go ahead and work over those upper arms from the elbow up towards the shoulder. Then proceed to tenderize your hip flexors using all the mobility tricks at your disposal. Don't overlook the couch stretch either. We're getting ready for THRUSTERS for crying out loud. Bring IT! I'm going to try to spank Wang tomorrow. Yes. I said that.
copied and pasted from CrossFit.com:
Run 400 meters
95 pound Thruster, 21 reps
Run 300 meters
95 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 9 reps
Post time to comments. (maybe include stoked factor too).