8
Aug
Sunday August 9th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
General Warm-Up:
1 minute Squats, 200m Run.
Mobility:
Couch Stretch – 1 minute per side, Lax Ball Shoulders – 1 min per arm.
Warm-up 2:
AMWUP 5 – 10 (PVC, Bar, Light) Thrusters, 20 High Knees, 5 Reverse Crunches.
Warm-up 3:
1 set of 5 Thrusters @ 50% 1RM.
Part 1:
5×5 Thrusters. Moderate weight (~60-65% 1RM) Rest 2 minutes between.
Part 2:
AMRAP 20 – 20 WBS, 400m Run.
RX 20/14, L2 16/12, L1 12/8
Scale:
400m Run => 300m Run
Cooldown:
Walk 100-200m, Roll Quads
Notes:
Part 1 weight should be a weight you get all reps with no struggle. Part 2 will be about 3-4 min per round. Wallballs will fatigue your legs and affect your runs.