Warm Up
1st Rib Mobility :60-:90 per side
Running Drills
:20 ASQ
:20 Inch works+push ups
:20 Lateral Bar Jump
x3
“Omar”
10 Thrusters (95/65)
15 Bar burpees
20 Thrusters
25 Bar burpees
30 Thrusters
35 Bar burpees
-FT-
-Repeat
Post WOD:
Gun show 2.0
2:00 of: 30 Plate curls+90 degree walk for 50’
1:00 of: Banded Tricep Ext
X2-3 Rds
Extras:
5×3 Negative pull ups
0r
7×3 Weighted pull ups
5-4-3-2-1 Shoot Throughs