Warm Up
Run 400m
25 back extensions
20 barbell jumping squats
Strength
1. Box Squat
3-2-1-1-1-2-3
2. Back Rack Lunges – 3×8 – 4 on each leg alternating legs
3. Barbell Jumping Squats – 1×10, 1×8, 1×6
WOD – 10 minute cap
15-12-9
Thrusters
Front Rack Lunges (reps split between both legs)
Games (135/95)
Regional (115/80)
Open (95/65)
* This workout should be fast. Do not drop the bar, 3 burpees each time you put it down. Penalty is assessed immediately during the WOD each time the bar is dropped*