WARM UP – MOBILITY

500m run

Dynamic hip openers

Front rack & wrist openers

8-10 mins to warmup/build to a heavy-ish thruster triple

WOD A

DEATH BY THRUSTER

Thruster 95/65lb

-Use a weight that you could do 8-10+ with when fresh

-1 rep on the first minute, 2 reps on the second minute, 3 reps on the third minute… continue going until you can no longer complete your reps within the minute

-Score = round completed + extra reps

WOD B

BALLERS

For time:

200m Run

21 Wallballs 30lb – 10′ / 20lb – 9′

200m Run

15 Wallballs

200m Run

9 Wallballs

ACCESSORY

Easy 5-10 min bike or row cool-down

Couch stretch x 2-3 mins /side

Hip opener lunge x 2-3 mins /side

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