DATE – Thursday
Warm-up)
2 Rounds (5 mins):
30 secs of Skipping/High knees etc.
6-8 Ring Rows
8-10 Roll Candlesticks Video Demo
15 Banded Good Mornings
Mobility)
P-chain floss
WOD A) Deadlift: 5×5 @ 70% of 1RM, Rest 2 mins
WOD B) (14 mins)
2 min AMRAP:
5 Thrusters 135/95lb (Use a weight that you can move for unbroken sets)
5 Chest to Bar or Regular Pullups
-Rest 2 mins-
3 min AMRAP:
7 Thrusters 115/80lb
7 Chest to Bar or Regular Pullups
-Rest 3 mins-
4 min AMRAP:
9 Thrusters 95/65lb
9 Chest to Bar or Regular Pullups
*Modifying: start at a challenging weight and remove 10-20lbs each round
WOD C) 2 sets post-wod:
7-10 GH Raises or 10-15 Hip Extensions
60 second Plank Hold – add weight if possible
