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
