Thursday 4-25-24

Fun Week! 

Warm Up:
Run 400m
EMOM for 5 min 
8 Thrusters (light DB's)
8 DB Snatch (light 4 each arm)

**1 Min Max Burpees (you're welcome)

Skill:
Practice Time:
(newbies use this time to work on something you don't have yet!) Coaches assign them something if we are just standing around
Pull Ups 
Toes To Bar 
Rope Climbs 
Double Unders 
HSPU
30 OH walking Lunges (single arm db) 
**OH your perfect and have all your skills... go run a mile then and comeback and do 40 cal on the assault bike 🙂 

WOD:
For Time:
5-6-7-8-9-10-9-8-7-6-5 (reps of)
Overhead Squats (115/75) OR Thrusters (115/75#)
10-12-14-16-18-20-18-16-14-12-10 Reps of
Calorie Cardio
(5 OH squat 10 cal cardio, 6 OH squats 12 cal cardio... and so on)