** LIVE ZOOM CLASS AT 10am **
WARM UP – MOBILITY
1) 3-5 mins cardio: run around the block, row, bike, or jog on the spot with high knees, jumping jacks, butt kicks etc.
Joint circles; shoulder and hip openers
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2) 2 sets to get the heart rate up:
6-8 thrusters (lighter than WOD weight if possible)
4-6 burpees over object
6-8 tuck jumps
– rest 45-60 secs –
WOD A
THRUSTY MCTHRUSTERSON
5 x 2 min rounds:
20 Thrusters
Max burpees over object in remaining time
– rest 2 mins –
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– Use a BB, DB/KB(s), or bag filled with weights. Use a weight that you could do 20 reps unbroken for at least 3, if not all rounds.
– Score = total burpees completed, thrusters don’t count towards score
ACCESSORY
Cool-down stretch; open hips and shoulders
