Dynamic Warm Up- Mobility Prepare for:

Primer: (Big classes Partner up 2-3) (5 minutes. Coach, equipment prep & primer for WOD)
2 rds of:
4x Weighted 1 arm DB Situps
4x Thruster + push press  ( Thruster + push press = 1 rep)

A.WOD
4 rounds for time of:
600m run   ( 750 row – 2.0mile AAB- 3mins 
7 Thruster + push press = 1 rep  115/73 95/63 75/55
14 Weighted 1 arm DB Situps  25/15 20/10 (7 ea arm)

Accessory Work:
5×8 Bulgarian Split squats
5x 10 Strict T2Bar 

Cool down:
Walk,row, bike 4-8 min at pace you can hold a conversation.Mobility static holds, foam roll body, 

 

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