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
