Saturday, 20 August, 2016
WARM UP – MOBILITY
3 Rounds:
Easy 200m Run
R1: 30 secs hip opener lunge
R2: 30 secs bench overhead stretch
R3: 30 secs barbell front rack mobility
Thruster warmup and tech
WOD A
THRUSTER X 2
2 Thrusters EMOM x 10 mins: build to a 2 rep max
*You can squat clean or power clean into your first rep
WOD B
THRUSTING NANCY
5 Rounds for time:
400m Run
15 Thrusters 95/65lb
ACCESSORY
Easy 5 min bike or row
Stretch quads and hips
Crossover Recovery
