WARM UP – MOBILITY
Big dynamic full body warm-up
Pre-squat hip openers, overhead, and hanging stretches
Empty barbell tech Thursters
Warm-up / review kipping pull-ups / bar muscle ups
WOD A
12 mins to build to a heavy but smooth set of 3 thrusters (taken from the ground)
You may squat clean thruster your first rep, or power clean then begin your set.
(you may continue to warm-up some pull-ups / bar muscle-ups between sets to be ready for WOD B)
THRUSTER X 3
WOD B
BAD BLOOD
Complete 5 rounds for time:
50 Doubleunders
10 Thrusters (95/65lb)
5/3 Bar muscle-ups
– Rest 2 min between rounds
Sub to jumping bar muscle ups, 8-12 Chest-to-bar pull-ups, or 5-7 Strict banded pull-ups.
Scale DU’s to 45s-1 min max
Thrusters should be unbroken through most if not all sets.
Rounds should be at a sprint pace, no more than 1:30-2 min.
20 min time cap to complete full WOD
Subtract 8 min rest from time to complete.
ACCESSORY
Cool down, stretch / roll, work on mobility
