Thursday 220318

45:00 AMQRAP: 

Assault Bike .6mi 

Half Kneeling Anchored Single Arm Overhead Press  5-10/Side

2 Minutes Skipping 

Quadruped Thoracic Rotations, 10/side 

Row 500m 

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.

A) Deadlift

10x2 EMOM 

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

GEAR: 2.5