WARM UP – MOBILITY
Full body dynamic warm-up and stretch out
Review/Warm-up w/ empty barbell: Deadlift, Power clean, Front squat, S2OH, Thruster
Review all other WOD movements and warm-up for WOD A
WOD A
I WANT IT ALL
Complete AMRAP in 20 min:
50 Air squats
25 Deadlifts
40 Box jumps (24/20)
20 Power cleans
30 Toes to bar
15 Front squats
20 Pull-ups
10 Shoulder to overhead
10 Strict pull-ups
5 Thrusters
—
Rx: 135/95
Scale pull-ups: to jumping p/u or ring rows & strict pull-ups to: banded strict pull-ups if possible
WOD B
Tabata Abs: Complete 4 round for quality: (6 mins)
20s Hollow flutter kicks
10s rest
20s Hand plank grasshoppers
10s rest
20s Russian twists (plate, dumbbell, or med ball)
10s rest
