THU 8/17/23 WOD

Warm Up – 3 Min AMRAP:  10 mountain climbers - 10 air squats - 5 push-ups to down dog – Rope Practice:  3 Pull to stands – 3 Hang + foot lock – 2 Foot lock + 1 pull – 1 Rope climb – Thrusters:  Empty bar - 8 full-grip front squats – 8 wide-stance front squats – 8 pause thrusters – 8 unbroken thrusters – Mini round:  2 sets:  5 thrusters (workout weight) - 1 rope climb or scaling option – Rest 1:00 between sets.

WOD - "2016 REGIONALS EVENT 7"
21 thrusters L3-95/65# L2-75/55# L1-45/35#
3 rope climbs L2-1 rope climb L1-3 hand over hand
15 thrusters L3-95/65# L2-75/55# L1-45/35#
2 rope climbs L2-1 rope climb L1-2 hand over hand
9 thrusters L3-95/65# L2-75/55# L1-45/35#
1 rope climb L2-1 rope climb L1-1 hand over hand

SCORE: TOTAL TIME

POST WOD - Accumulate: - 2:00 L-sit hold – Scale to complete in sets of :15 or more.

STRETCHING:  2 sets:  :30 Cossack squat stretch/leg - :30 double-forearm stretch