DATE – Thursday

 

Warm-up: 500m run or row

 

Mobility:  Roll out quads + thoracic spine w/ extension

Banded Hip capsule opener + banded front rack mob

 

WOD A) Front Squat (20 mins)

5 @ 60%

5 @ 65%

5 @ 70%

5 @ 75%

4 @ 80%

4 @ 85%

 

 

WOD B) 8 min AMRAP: Ascending ladder

2,4,6,8,10…

Squat clean thruster (95/65lb) (Should be primarily touch and go reps)

Burpee over the bar

 

Score is last completed round + extra reps.

Scale movement to a thruster for newer athletes struggling with the movement.