Warm up:
Dodgeball
Rnd 1: Non dominant hand throw
Rnd 2: bear crawl
Rnd 3: crabwalk
Penalty=5's
Red: burpees
Yellow: star jumps
Green: tuck jumps
Strength:
Push Press 4 x 5 @ 60/65/70/75
Press 4 x5 @ 60/65/70/70
WOD: 10 Min EMOM
1 Thruster 95/135
3 burpees jump and touch pull up bar
1 t & b shuttle run
Rx2: 75/105 thruster
Mod: any other weight
If you cannot get all of the work done in the allotted time, you will start fresh each minute and accumulate a 10 burpee penalty for each round not completed, to be done at the end of the class.
Pick a weight that will challenge you, the reps are low so that the weight can be heavier. Discuss with your coach if you are unsure.
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