Warm up: 3 in 3
Air squats
Push-ups
Russian Twists
Strength: 15’ to find 3 x 3 Bench Press @ 80% of 1RM
MOB: Wrists and Shoulders
Review: GHD
WoD: 5 RFT “CF Tourettes”
20 DUs UB a/b) 60 Singles Unbroken
10 Thrusters (75/55) a) 65/45 b) 55/35 Unbroken
10 GHD a/b) 20 Abmat Sit-ups) Unbroken
Coach’s Notes: If you’re not using GHDs in your warm-up, please stick to sit-ups for this WoD or you won’t be able to walk on Thursday. Seriously.
MOB: Roll Quads and Posterior Chain / Lax Shoulders