BODEN and JOE
WARM-UP:
2 Rounds of 4 Corners
10 AH Swings, 10 v-Sits, 10 Medball Cleans, 10 Slamball
Lunge between the corners.
Dynamic Stretch
Clean Warm-up
STRENGTH:
Clean Panda Pull (5)3
Panda Pull / Squat Clean (3)2
Squat Clean (2)4
WOD: MAKING PROGRESS
For Time:
3 Rounds:
4 C2B Pull-ups
8 Thruster 75/55
1 min Rest
3 Rounds:
4 C2B Pull-ups
6 Thruster 85/60
1 min Rest
3 Rounds:
4 C2B Pull-ups
4 Thruster 95/65
1 min Rest
3 Rounds:
4 C2B Pull-ups
2 Thruster 115/85
ICING:
800m Run
KOT – Nordic 10 Reps
Mobility – Deadhang 90 sec.