a) WARM UP:

3 Rounds:

  • 5 squats – sprint to the end of the gym
  • 5 push ups – sprint back
  • 5 inch worms
  • 5 mountain climbers

Finish with 10 wallballs thrown as high as possible – men use 14#, ladies use 10#.

 

c) WOD:

Part #1 – 3 min AMRAP:

  • 21 Calorie Row
  • 21 Lateral Burpees over the Rower
  • Max Thrusters (75/55)

Rest 3:00

Part #2 – 3 min AMRAP:

  • 18 Calorie Row
  • 18 Lateral Burpees over the Rower
  • Max Thrusters (95/65)

Rest 3:00

Part #3 – 3 min AMRAP:

  • 15 Calorie Row
  • 15 Lateral Burpees over the Rower
  • Max Thrusters (115/80)

Rest 3:00

Part #4 – 3 min AMRAP:

  • 12 Calorie Row
  • 12 Lateral Burpees over the Rower
  • Max Thrusters (135/95)

All (4) parts are scored separately, with the score of each being max thrusters in the time remaining in the 3:00 window.

 

c) ACCESSORY WORK:

3 Sets:

  • 10 Unilateral Strict Shoulder rows – standing, hold db with one arm in front of you and raise until db is at your face (each side w db)
  • 10 lateral shoulder side raises – standing tall

 

Finish with Iron Scap Protocol from the Crossover Symmetry sheets.

d) POST-WOD RECOVERY WORK:

  • Bike or walk at conversational pace for 10 mins
  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch