Mobility
Dynamic
3 x 8 Knee Squats
3 x 8 reverse weighted lunges (step back not forward – not walking)
Perform one set of each exercise. Repeat 3 times.
WOD
With a running clock complete:
3 RFT:
10 Power Snatch, 135/95
10 HSPU
at the 10 minute mark, complete:
3 RFT:
10 Thrusters 135/95
10 C2B Pull ups – use a band if you have to so that you get the range of motion working.
at the 20 minute mark complete:
3RFT:
10 Box Jumps, 30/24 – Games Standards Higher than you would usually use.
10 TTB
If you finish the couplet in less than 10 mins – rest until the next one starts.
If it takes you longer than 10 mins, take a 30 sec rest and move on the the next gourp.
Cash Out
Coaches Choice