Assault Bike .6mi
Half Kneeling Anchored Single Arm Overhead Press 5-10/Side
2 Minutes Skipping
Quadruped Thoracic Rotations, 10/side
Jefferson Curl 2x5 Reps
During the Open, Thursdays will be an aerobic maintenance and recovery day. An alternative workout for those not interested in the active recovery WOD/Prehab will be posted as well. The recovery WOD would be good for any of you, even those who are not doing the Open.
Start at 70% of 1RM. Build by feel, keeping excellent mechanics and good speed.
B) AMRAP 12:
10 Russian Kettlebell Swings
10 Goblet Lunges
5 Strict L Pull-Ups
5 Ring Push-Ups