Warm up
- 5 inch worms with arm openers right and left
- 5 tempo push up 2/2/2
- 20 sec ISO lunge holds … right and left ….
- banded hip and ankle release
- review back squats, thruster and cleans
Back Squats then pick a wod 1 or 2
2 × 4 @75-80%
2 × 3 @65-70%
3 × 1 @90%
WOD 1
10 Minute ascending ladder: 2 reps every round.
2 power cleans (95/65 lb)
2 pushups
2 thrusters
WOD 2
Every 3 minutes for 3 rounds:
5 Pull Ups
10 db GTOH (35-45 lb/25-30lb)
15 Jumping Lunges
200m Run
Finisher SPRINT
5 rounds of
10 O/H squats (95/65/45/35)
10 wall balls