Mon 18. Mar
a) mobility 4min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch
kneeling lat stretch
b) warm up 5min
2 rounds
10 front squats (empty bar)
10 strict press
10 ring rows
1 round
7 thrusters
7 kipping pull ups
c) conditioning 15min
Open WOD 24.3
for time
5 rounds
10 thrusters 29/43 kg
10 chest to bar pull ups
1min rest
5 rounds
7 thrusters 43/61 kg
7 bar muscle ups
d) accessory 8min
on every 2:00 x 4
1: giantset
30 banded face pulls
30 banded rows
30 banded straight arm lat pulls
2: bike (easy)