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
