WARM UP
Coach Stretch
Wrist and Hip Mobility
2 RDS
100m run
8 Alt Box Step Up
6 Alt T2B
8 Air Squat
6 Front Plate Raise
S/S
3 Sets
6 per leg
Front Rack Box Step-Up, (use 20" box or less)
*light load for QUALITY movement
*One leg at a time, NOT alternating
*Focus on engaging your FRONT leg
*AVOID pushing off the ground with rear foot
WOD
4 ROUNDS
On a running time clock starting at 0:00
50 DU / 75 SU
10 Thrusters, 95/55#
200m Run
Rest 1:00 between sets
*Athletes keep track of your work/rest time
*Score is total time including rest
*Aim to finish each round under 3 mins
*Goal is to remain consistent each round
TC: 15 mins