Group: Warm-up movements
MOB: Wrists and Shoulders
WoD: 12’ EMOM
Odd Minutes: 20 DUs / 40 Singles (Minutes first & third) 30 DUs/60 Singles (Minutes 5 & 7) 40 DUs/80 Singles (Minutes 9 and 11)
Even Minutes 7 Unbroken Thrusters (cluster on first OK)
Score = Thruster load for the 6 rounds added together. Can change weight on the bar as neeed.
Notes: First Minute, do 20 DUs/40 Singles and rest the rest of the minute. Second Minute, do 7 thrusters without putting the bar down. If you’re able to finish, the load on the bar is your score for round 2. More DUs, another set of UB thrusters.
On the 5th, minute, up your skipping to 30DUs/60 Singles. You may want/need to modify your thruster load based on how you’re feeling at this point.
MOB: Roll Quads / Mash Achilles and Shoulders