MON 7/10/23 WOD

Warm Up - 200-m run - walking alternating hamstring scoops – Then - 30 sec figure four hold (each) – 30 sec lean and pull – 30 sec running falling drill – 100m run – 2 Rounds – Front squat Warm up – Front squat hold (10 sec) – 3 Pause front squats (5 sec) – 3 Front squat – Thruster Warm Up – 5 Full grip front squats – 5 Squat stance push press – 4 Pause thrusters (3 sec) – 3 Fast thrusters – Load up Thruster – 3 Thrusters – 2 sets - 5 Thrusters (working weight) – 1 set

WOD
15 thrusters 95/65# L2-75/55# L1-45/35#
400-m run L2-same L1-200m run

3 Rounds for Time

-Rest 5 Min-

Strength WOD - Front Squat - 3-3-2-2-1 (Compare to 2/23/23)

Post WOD – Stretch –

1 Min (each) – Quad roller

1 Min (each) – Couch Stretch