Friday, March 23, 2018

Warm up & Activation

Squat therapy w/10lb plate

TABATA jump rope

4 Rounds of:

20 passthroughs

3 pull ups appropriate to skill level

6 Wall ball thrusters

then

Standing hamstring stretch 2 minutes

Duckwalk length of room and back

WOD

OPEN 18.5

7 Minute time cap, complete as many reps as possible of:

3 Thrusters

3 C2B(rx),  jumping chin over bar pull ups(scaled)

6 Thrusters

6 C2B(rx), jumping chin over bar pull ups(scaled

continue the pattern adding 3 reps each round to each movement til time expires

weights for thrusters is

Men rx 100#, scaled 65#, 55+ 65#

Women rx 65#, scaled 45#, 55+ 45#