Monday 01/20/25

Workout

Warm Up

AMRAP 6
20 high knees 
10 (total) alt hamstring scoops 
5 burpees to a target 
5 jumping pull ups 
-with an empty bar 
3 fronts 
3 strict press 
3 thrusters 

WOD-OPEN PREP  

23.2A 
Complete as many reps as possible in 15 mins of: 
5 burpees pull-ups 
10 shuttle runs (1 rep=25ft out/25 back) 
-add 5 burpees pull ups after each round 

23.2B 

Immediately following 23.A athletes will have 5 mins to establish: 
1-rep max thruster (from the floor)

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