WARM UP / MOBILITY
3-5 min aerobic warm-up (bike / row / skip)
Dynamic hip + shoulder circles
6-8 x Iron Cross stretch / Scorpions
Pre-squat hip openers / banded overhead + front rack stretch
—
2-3 rounds:
6-8 Thrusters + 4-6 Burpees – increase barbell weight each round to working weight
Dynamic hip + shoulder circles
6-8 x Iron Cross stretch / Scorpions
Pre-squat hip openers / banded overhead + front rack stretch
—
2-3 rounds:
6-8 Thrusters + 4-6 Burpees – increase barbell weight each round to working weight
WOD A
OPEN WOD 14.5
21-18-15-12-9-6-3 reps for time
Thrusters 95/65lb (55+ 65/45lb)
Bar facing burpees
Thrusters 95/65lb (55+ 65/45lb)
Bar facing burpees
COOL DOWN
Easy 5 min Bike / Row / Run
2 min Couch stretch/side
2 min Couch stretch/side
