Warm-Up:
1000m Row:
Dynamic Flex/ Skill:
3 Rounds of…
– Knee Hug to Toe Touch (in place)
– 6-11 Kipping/ Butterfly Pull-Up/ 11 Box Pull Up
– 6-11 Ring Dips
– 12 Pistols
– 11 K2E
Olympic:
1.) Hang Clean + Front Squat + Push Press: 4 x 1 + 2 + 3
*start with bar and build each set*
2.) 10 Minutes to Find 1RM Thruster
WOD:
4 Rounds of:
2 minutes:
– 300m Row
– Max Reps Push Press @ 115/75
2 Min Rest
Recovery:
– Couch Stretch
– Prone Wall Squat