Wednesday 01/24/24

Workout

Warm Up

3 sets :30 each :10 rest 
-ring rows 
-alt groiners w/ t spine rotation 
-empty bar front squat 
-empty bar push press

Strength 

EMOM 10 
1 strict pull up+1 pull up+1 chest to bar pull up 
(scale 3 reps of any pull up variation) 

WOD 

Every min on the minute for long as possible (18:00 cap) 
Min 1-1 thruster (95/65 75/55)
Min 2-2 thrusters 
Min 3-3 thrusters 

……continuing to add one thruster per minute until failure

(goal=rounds 12-18)

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