May 7th Riptide CrossFit Workout of the Day

WARM UP
Surprise!
PRE WOD
Strength:
5 minutes to establish a Thruster 1 RM (or 15 minutes to establish a Push press 1 RM if not performed on 4/22/2013)
WOD
(WM)
AMRAP 15 minutes
12 Thrusters (115/75)
400 m run
CORE
100 Russian twists

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