WARM UP – MOBILITY
2 rounds:
200m run + Dynamic upper & lower body joint rotations
—
Pre-squat hip openers, Hollow + Arch / Beat swing practice.
Tech: Thrusters + Kipping/Jumping pull-up.
WOD A
Every 2 mins x 5 sets: Thruster x 3
– Build as needed from light to moderate-heavy weights, not looking for a 3RM, no sloppy or failed reps.
– take bars from the ground, you may power clean or squat clean in to the first rep
– between sets warm-up / practice for kipping or jumping pull-ups
*Thruster x 3*
WOD B
*Daniel*
For Time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups
—
Newer athletes: Scale pull-ups in volume as needed (25-35 each set vs 50), and/or scale to jumping pull-ups & ring rows as needed.
ACCESSORY
Cool down, Roll out, Stretch, Mobilize, and/or work on a weakness
