Wednesday January 6th WOD

Warm up:  4 minute indoor partner jog followed by 5 minute EMOM

-3 Curtis P’s + 3 Burpees

-45/35lbs


Mobility:  Banded work for wrists, shoulder/lat/tri + ankles and hips

 

 

Strength:  Front squats (15 minutes)

3-3-3-3-3

 

Conditioning A:  For time (7 min cap)

-9 Rope Climbs 15’

-15 Burpee Box Overs 24/20”

-21 Thrusters 135/95

 

Conditioning B:  For time (7 minute cap)

-21 Thrusters 115/75, 95/65

-15 Burpee over the box 20”

-9 Rope climbs 15’

 

Conditioning C:  4 rounds for time

-7 Thrusters  75/55, 55/35

-7 Ring rows

-7 Plate jumps 18”

 

Post:  800m jog + stretch