Friday, February 23rd 2023

WARM UP

8 Shuttle Runs (50′ down and back is 1)

right into

2 Sets

:20 SL Wall-sit

10 Calf Raises

10 Anterior Tib Raises

then,

2 Sets

5 Burpees

5 Kip Swings

5 Ring Rows

2 Shuttle Runs (focus on practicing footwork for cuts)

Coach Led Barbell and Thruster Primer

then build to starting weight for Thruster

Pre WOD Primer

-Complete 5 Burpee Pull-Ups and 5 Shuttle Runs, Figuring out the pace you want to hold for the workout

OPEN WOD 23.2 A/B

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.

Immediately following 23.2A,

athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)