Thursday October 1st

General Warm-up:

Tabata Plank & HS Hold.

Mobility:

Crossbody Shoulder Stretch – 1 minute each arm, Couch Stretch – 1 minute per side.

Warm-up 2:

3 Rounds (PVC w/coach, BB, Light) 5 Shrugs, 5 High Pulls, 5 Muscle Cleans, 5 Power Cleans, 5 Front Squats.

Part 1:

Clean Warm-up: 4 x 3 Building to WOD weight, rest 2 minutes.

Part 2:

Open 15.4 – AMRAP 8 

3 HSPU, 3 Cleans
6 HSPU, 3 Cleans
9HSPU, 3 Cleans
12 HSPU, 6 Cleans
15HSPU, 6 Cleans
18 HSPU, 6 Cleans
21HSPU, 9 Cleans …

RX 185/125, L2 155/95, L1 125/75

Scale:

HSPU => Abmat => Box => Bear Crawl Pushups

Cooldown:

20 Snow Angels, Lax Ball Shoulders.

Notes:

Open WOD. Not a long workout, will need to push hard for full 8 minutes. Weight should be a little heavy.