WARM UP – MOBILITY
Big dynamic warm-up, include some pre-squat prep and hanging / beat swing etc.
Green band stretches:
Overhead / Lats, Anterior hip opener, Front rack
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Review thrusters
WOD A
THRUSTER X 3
15 min to build to a moderately heavy set of 3 thrusters (Avoid maxing our or failing reps)
Take adequate rest between sets (~2min) and you may practice/warm-up small sets of kipping pull-ups.
Bar must come from the ground (you may squat clean thruster your first rep, or power clean + 3 thrusters)
WOD B
FRAN
21-15-9
Thrusters (95/65lbs)
Pull-ups
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10 min time cap, scale accordingly to finish under 10 mins today.
Partner up and count / judge for each other as if this were an “Open” workout.
ACCESSORY
3 supersets of:
8-10/side Bent over rows (heavy DB or KB – bench supported)
8-10 Standing double bicep curls (light DB’s)
12-15 Bent over revers flys (light DB or plates)
– rest 90-120s –
then;
3 supersets of:
12-15 Dumbbell pull-overs (heavy DB – upper back across bench)
15-20 Banded tricep press downs
– rest 90-120s –
