WARM UP:
800 M. Jog
10 High Knee’s
1o Toe Touches
10 Inch Worms
10 Lunges
10 Side Lunges (Each Side)
Then:
Mobilize
LIFT:
Warm up Thruster
WOD:
For Time:
20 Synchronized Burpee Plate Pick Up’s (45/25) (35/15) (25/10) (15/5)
25 Synchronized O.H. Front Lunges (45/25) (35/15) (25/10) (15/5)
12 rope climbs
80 Thrusters (135/95) (115/75) (95/65) (75/55)
40 HSPU
12 Muscle Ups
60 Thrusters
30 HSPU
12 Muscle Ups
40 Thrusters
20 HSPU
12 Muscle Ups
20 Synchronized Burpee Plate Pick Up’s
25 Synchronized O.H. Front Lunges
*Sub. Rope Climbs for 25 Rope Pull Ups, MU for Dips x 2, and HSPU for H.R. Push Ups Accordingly.
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