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
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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 –
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– 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 –
