DATE – Monday

 

Warm-up) 5-7 mins Dynamic lengths

 

Mobility) Hip Opener Lunge on box – target hip flexors, then pigeon, then hamstrings. 30-45 secs in each position per leg.

 

WOD A) Back Squat: 15 mins to work up to a heavy triple for the day

 

WOD B) For time:

 

3 Rounds:

10 Thrusters 95/65lb

6 Strict Burpees over-the-bar (each “strict burpee” is two pushups then jump over the bar)

 

-500m Row-

 

3 Rounds:

10 Thrusters 95/65

6 Strict Burpees over-the-bar

 

WOD C) 2 Rounds:

Max Unbroken Toes to Bar – rest exactly 2 mins between sets

*Record biggest set as a benchmark

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