Warm-up
2 Rounds
:30 on/:10 Rest
-Foot Fire
-Jumping Lunges
-Push Ups
-Jumping Squats
Mobility
Quad Mash
Strength
Back Rack Lunge 25 ft
Warm-up with 2 climbing sets
Then complete 4-5 straight sets
WOD
15-12-9-6-3
Thruster (135,95)
Chest to Bar Pull-up
Level 3-115,75
Level 2- 95,55, Chin over Bar
Level 1- 75,35, chin over bar
Extra Work
With a Partner or Rest 1:1
75/60-50/40-25/20
Cals Assault bike
Recent Comments