WARM UP – MOBILITY

5-7 mins running / dynamic

2 rounds to get the engine firing:

10 Thrusters – empty bar

10 Push-ups

10 Box step-overs

Warmup WOD movements

WOD A

YUMMY

3 Rounds:

2 min AMRAP:

7/5 Cal Bike

7 Burpees

– rest 2 mins –

2 min AMRAP:

7 Box jump overs 24/20″

7 Thrusters 75/55lb

– rest 4 mins between rounds –

– The goal today is to treat each AMRAP as a sprint. Go hard and make it hurt!

– Start on either AMRAP, resting 2 mins between, and then 4 mins after completing both. Complete this for a total of 3 rounds of each

– Score = total reps

ACCESSORY

3 sets:

15-20 Banded or weighted sit-ups

20-30 Alt. leg lifts over KB

Max hollow rock

– rest 90 secs –

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