Freitag

20191025

Saskia | Julian | Chris

Warm-Up
2 Rounds
– 10 Squat Jumps
– 10 Beat Swings
– 5 Burpees
– 10 KBS (1-Russian / 2-American)

Mobility
Thruster Warm Up (Link)
– T-Spine Extension + Smashing on Foam Roller
– Lat Smash on KB
– Triceps Smash on KB
– Calf Smash on KB
– Ankle Stretch with KB

Strength / Skill
Prep WoD Weight Thruster @42/35 kg

WoD
On the Minute for 24 Min
Min 1-6
– Odd 9 Thruster @42/35 kg
– Even Max Reps HSPU
Min 6-12
– Odd 7 Thruster @42/35 kg
– Even Max Reps WB-Shot @9/6 kg
Min 12-18
– Odd 5 Thruster @42/35 kg
– Even Reps American KBS@24/16 kg
Min 18-24
– Odd 3 Thruster @42/35 kg
– Even 150 m Run* (Counts as 10 Reps)

*You must finish the 150 m Run in 1 Min for it to count as 10 Reps