MON 9/25/23 WOD

Warm Up - 2 sets:  :30 alternating groiners – Rest :15 - :30 lateral hand shuffle + push-up – Rest :15 - :30 wall squats – Rest :15 – Then – Empty Bar:  5 power cleans – 5 front squats - 5 wide-stance push press – 5 thrusters – 5 top-to-top thrusters – Then – Thruster build up:  4 sets:  5 thrusters (light) - 5 thrusters (light-to-moderate) - 3 thrusters (moderate) - 2 thrusters (5-10 lb under starting load) – Rest 1:00 between sets –

WOD

20 Min EMOM
2 thrusters – Barbell starts on the floor -

 - Add weight every 5:00 -

Post WOD – Stretching:  :30 lat roll/side - :30 quad roll/side