WARM UP – MOBILITY
500m run
Big dynamic joint stretch out + movement prep
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With an empty barbell review Thrusters + Power Cleans
Warm-up / Prep gymnastics movements and set up for WOD
WOD A
RUN GIRLS RUN!!
Complete for time:
1000m run
“Fran”
1000m run
“Elizabeth”
1000m run
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Fran = 21, 15, 9 reps of:
Thrusters (95/65)
Pull-ups
Elizabeth = 21, 15, 9 reps of:
Power Cleans (135/95)
Ring Dips
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30 min time cap – one barbell each (you must change your own weights)
Scale weights / gymnastics movements to keep moving at a decent pace.
Newer athletes, or those that struggle with longer workouts, scale reps to 15-12-9 and/or runs to 5-800m
ACCESSORY
Cool down, Roll out, Mobilize
Work on a weakness
