DATE – Thursday

 

Warm-up)

2 Rounds (5 mins):

30 secs of Skipping/High knees etc.

6-8 Ring Rows

8-10 Roll Candlesticks Video Demo

15 Banded Good Mornings

 

Mobility)

P-chain floss

 

WOD A) Deadlift: 5×5 @ 70% of 1RM, Rest 2 mins

 

WOD B) (14 mins)

 

2 min AMRAP:

5 Thrusters 135/95lb (Use a weight that you can move for unbroken sets)

5 Chest to Bar or Regular Pullups

-Rest 2 mins-

3 min AMRAP:

7 Thrusters 115/80lb

7 Chest to Bar or Regular Pullups

-Rest 3 mins-

4 min AMRAP:

9 Thrusters 95/65lb

9 Chest to Bar or Regular Pullups

*Modifying: start at a challenging weight and remove 10-20lbs each round

 

WOD C) 2 sets post-wod:

7-10 GH Raises or 10-15 Hip Extensions

60 second Plank Hold – add weight if possible

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