Group Warm Up: 2 rounds
25/20 Cals
20 Calf Pumps
10 Spider Lunges
10 Good Mornings
10 Front Squats (Empty Bar)
10 Push Press (Empty Bar)
Thruster Warm Up:
10 – 8 – 6 – 4 – 2 reps
(Increase weight to starting weight)
E2MO2M x 5 sets: 2 Thrusters
Increase weight each round
WOD: For Time
1000m Row
50 Thrusters (Empty Bar)
30 Pull Ups
Cool Down: Mobility
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