Saturday, April 13th 2024

WARM UP

2 Rounds

10/10 Leg Swings

10 Air Squats

200m Run

MOVEMENT/MOBILITY – rings, barbell

8/8 reverse lunges

8/8 single leg RDL’s

8/8 active frankenstein leg raises

:20 spiderman stretch w/ t-spine rotation / side

:20 downward dog + 4 Inch Worms w/ pushup

:40 wide stance forward fold

*grab barbell

8 RDL’s

8 front squats

8 strict press

PRIMER – barbell

3 thrusters @ workout weight

3 Rope Ground to Standing

3 thrusters @ workout weight

3 First pulls practicing J hook or Pinch

PARTNER WOD

For Time w/ Partner

1200m Run – alternate 200m runs (600m each)

right into

4x

30 Thrusters (95/65)

30 Cal Bike

3 Rope Climbs

right into

1200m Run – alternate 200m runs (600m each)

*Thruster/Bike/Rope Climb split work however