Warmup
Row 2 minutes
wrist mobility
runners stretch
forward fold
3rds - 10 air squats 20 jump singles
Strength / Skill
5 x3 alternating
Front Squat - increased load each round to a moderate heavy
Strict HS
WOD
FOR TIME
12 Thrusters 95
20 DUs
9 Thrusters 115
30 DUs
6 Thrusters 135
40 DUs
3 Thrusters 155
50 DUs
Skill Work
ohs
Benchmark
KAREN
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
1,000 METER ROW
1,000 meter row for time
Warmup
"Bike 2 min
runners stretch
wrist mobility
3rds
5 modified push ups
hshold
bear crawl down and back
Skill Work
"5 rds of skill work
5 close grip push up
5 clean grip bench press (build to your wod weight)
WOD
"4RFT
25 weighted sit-ups 45/25
20 k2e
15 Bench Press 115/75
10 Hspu
Strength / Skill
"Snatch -10min emom
rd1-3= 1x hang snatch+ 1x power snatch
rd 4-5= 2x hang snatch
rd 6-10 1xsnatch"
WOD
"50 DUs
5 rds of cindy
40 DUs
4 rds of cindy
30 DUs
3 rds of cindy
20 DUs
2 rds of cindy
10 DUs
1 rds of cindy"
