WARM UP – MOBILITY
Green band shoulder stretches: overhead/lats, front rack, dip extension
Hip openers / squat prep
Hip openers / squat prep
WOD A
THRUSTER
Alt. EMOM x 14 mins (7 sets each)
1) Thruster 3-3-2-2-1-1-1 (build to a heavy single, no racks)
2) Muscle Up (pick a challenging but sustainable rep scheme, strict if you can but kipping is OK)
*You can do muscle up transitions if you are close, otherwise do 3-5 Strict Pullups + 3-5 Strict Dips – Ring Rows instead of bands for speed here
WOD B
THRUSTERAMA
3 Rounds for time:
50 Thrusters 45/35lb
25 Toes to Bar
—
-Scale Thruster reps down to 30-40 if needed
50 Thrusters 45/35lb
25 Toes to Bar
—
-Scale Thruster reps down to 30-40 if needed
ACCESSORY
Easy 5 min bike or row to flush legs
Crossover Pylo
Couch & Pigeon stretch
Crossover Pylo
Couch & Pigeon stretch
