WARM UP – MOBILITY
Big dynamic
BB cluster warmupWOD A
COLONEL CLUSTERED
For total reps (10 mins)1) 2 min AMRAP:
Clusters 135/95lb- rest 2 mins -2) 2 min AMRAP:
Clusters 165/110lb- rest 2 mins -3) 2 min AMRAP:
Clusters 185/125lbWOD B
Alt. EMOM x 4 sets of each (16 mins)
1) 8 DB thrusters
2) 1-2 Rope climbs
3) 8-12 Dips
4) 40 secs max Ski-ergACCESSORY
1) Crossover Iron Scap

2) Stretch x 2-3 mins /side:
Couch
Hip opener lunge / pigeon