WARM UP – MOBILITY
Partner med-ball warmup
Dynamic stretch

Thruster tech

WOD A
THRUSTER X 3
EMOM x 10 mins
3 Thrusters

-You can keep the same weight across all sets, or build to a heavy set of 3
-You may use a rack or clean from the ground

WOD B
SCHITT$ CREEK
For time:
1km row
Then straight into…
3 rounds:
10 Shoulder to overhead 135/95lb
30 KB swings 24/16kg
60 Double unders

STO: 1-2 sets first round
KBS: 2-3 sets first round
DU’s: give or take 1 min, or 2x singles

ACCESSORY
1) 5 sets:
20 secs side plank raises L
-10 secs rest-
20 secs side plank raises R
-10 secs rest-
20 secs v-ups or tuck-ups
-40 secs rest-

2) Crossover recovery

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