WARM UP – MOBILITY
Big dynamic warm-up
Green band shoulder / lat / overhead stretch
Green band anterior + posterior hip opener stretch
—
Review thruster technique
WOD A
THRUSTER X 3
In 15 min, find a heavy set of 3 thrusters from the ground.
– The first rep may be a squat clean thruster, or power clean and go from there.
– Between working sets, warm-up (hanging / beat swings / pull-ups) for WOD B.
WOD B
DANIEL
CrossFit.com Hero WOD
For Time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
Scale pull-up volume to 25-35/set if you are less experienced with kipping pull-ups or are scaling to banded or ring rows.
ACCESSORY
Crossover symmetry “recovery” or “iron scap”
