WARM UP / MOBILITY
Dynamic hip and shoulder warm-up
Banded shoulder / overhead / front rack stretch
Banded shoulder / overhead / front rack stretch
WOD A
HOLBROOK
Complete 10 Rounds for time:
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
– Rest exactly 1 minute between each round
—
Record total working time (subtract 9 min of rest from time)
Int/Beg athletes, scale barbell weight so that sets of 5 thrusters are unbroken. Scale Pull-up down to 6-8 reps and use banded, jumping, ring-row variations as needed.
5 Thrusters (115/75)
10 Pull-ups
100 meter Sprint
– Rest exactly 1 minute between each round
—
Record total working time (subtract 9 min of rest from time)
Int/Beg athletes, scale barbell weight so that sets of 5 thrusters are unbroken. Scale Pull-up down to 6-8 reps and use banded, jumping, ring-row variations as needed.
