DATE – Monday Aug 18th
Warm-up: Run 500m + dynamic warm-up
Mobility: Pre-squat hip stretch, thoracic openers, dowel front rack stretch
WOD A) 10 min EMOM: (5 rounds alternating)
A1) Thruster x 3 (from a rack, work up to a challenging but not 3 RM)
A2) Tall Box jump x 1.1.1 (work up to a challenging but not max set, 3-5s between jumps)
WOD B) 15 min AMRAP:
10 Dumbbell thrusters (45/30) (first few rounds should be unbroken)
10 Alternating dumbbell rows (Plank hold 5/side)
30 Doubleunders (Scale to 20/10 as needed, first round should be 1min max)
