Group Warm-up
200m jog, then
7 min EMOM:
3-5 squat jumps
3-5 push-ups
3-5 sit-ups
MOB: Deep Dislocates
Strength
2RM OHS (FROM RACK)
Work up to a heavy double for today
Daily WoD
AMRAP 5 X 2 MINUTES
1 rope climbs
5,6,7,8,9 (progressive each minute of) burpees
ME thrusters 75/55lb
–1 min rest between rounds —
*each round add 1 rep to the burpees
Score = Total # of Thrusters
Mobility
Roll Quads, Posterior Chain, and Lats