23.2 in full swing!
Warm Up:
Run or Row 800m
15 OH Squat (PVC)
20 Sit Ups
10 Burpees
Mobility
Downward Dog
Wall Hinge
Banded Overhead Fixer
Knight to hamstring Stretch
Strength:
Can Be done after workout if there is time!
Back Squats
8-5-5-3-3-3
WOD:
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
10 Burpee Pul Ups
10 Shuttle Runs
15 Burpee Pull Ups
10 Shuttle Runs
20 Burpee Pull Ups
10 Shuttle Runs
25 Burpee Pull Ups
10 Shuttle Runs
...
Immediately followed by 23.2B:
5 minutes to establish:
1-rep-max thruster (from the floor)
If you have already done 23.2
Try this!
AMRAP in 15 Min of:
Row 100m
10 KB Swings (53/35#)
10 Burpees
Row 200m
15 KB Swings
15 Burpees
Row 300m
20 KB Swings
20 Burpees
Row 400m
25 KB Swings
25 Burpees
After 15 Min is up
Establish Your 3 rep max thruster 🙂