WARM UP – MOBILITY
Dynamic full body warm-up
Green band stretch: Overhead/Lats, Front rack, Anterior hip/lunge opener
—
Tech/Review: Thrusters + cover gymnastic options for WOD A
WOD A
THRUSTER X 3
EMOM x 10 (5 round each alternating)
A1: 3 Thrusters (build to a heavy unbroken set)
A2: 2-5 Muscle-ups or 6-8 Pull-ups
—
– Thruster bar from the ground, you may squat clean thruster the first rep.
– Ring or Bar muscle-ups: spotted, banded, or jumping
– Pull-ups: Kipping, C2B, banded or jumping
WOD B
THE GRUDGE
In teams of 4 complete 5 rounds each for time:
8 Thrusters (115/75)
8 Burpees over the bar
100ft Sled push (90/55)
—
Team waterfall style, but athlete 1 must complete the 8 thrusters and 8 burpees before athlete 2 can start their thrusters. (If the sled push is not completed athletes may not move forward)
Team time when athlete 4 completes their last round.
Thrusters should remain unbroken and the 8+8 under 1 min, scale weight/reps as needed.
20 min time cap
ACCESSORY
5 min aerobic cool down: Easy ski / bike / row / run
10-15 min of focused mobility work
