| Programming Notes: More thruster work, with a focus on going unbroken. Perhaps we are prepping you for a benchmark in the future?? Strength: Every 2 mins for 18 mins Set 1) 8 Arch to Support for Bar Muscle ups Set 2) 5-8 Strict C2B (use bands if needed for extra range of motion Set 3) D+B Reverse Penguin Hops |
| WOD: AMRAP 4 min 6 Pullups 8 Unbroken Thrusters (95/65)* 10 Strict Hanging Knee Raises Rest 4 min, then AMRAP 8 min 8 Pullups 10 Unbroken Thrusters (95/65)* 12 Strict Hanging Knee Raises 14 Mountain Climbers *if the Thrusters are broken, you must start the set over to proceed L2: Banded Pull-Ups, (75/55) L1: Ring Rows, (45/35) *does not have to be unbroken*, supine knee raises (i.e. reverse crunch) |
| Accessory: Hanging L-Sit Hold Rx+: 3x30s Rx: 3x20s L2: 3x15s L1: 3x10s |
| Recommended Stretching: Twisted Cross Piriformis Stretch Archer |