Warm Up: 200 clicks, Then 2 rounds of 5 Standing Broad Jump, 15 Situps, 15 KB High Pull. Stretch
Strength: Barbell Warmup then Hang Clean 8-6-4-4-6
WOD: Goofy
4 Min AMRAP
2, 4, 6, 8, …. Thrusters 95/65
and Pullups
Rest 2 Min.
4 Min AMRAP
2, 4, 6, 8, …. KB Pass Through Lunge and HR Push Ups
Rest 2 Min.
4 Min AMRAP
2, 4, 6, 8, …. Medball Clean 30/20 and Box Jump 24/20
Icing: Shoulder Mobility