45:00 @ 6 (AMQRAP):
Assault Bike .6mi
Half Kneeling Anchored Single Arm Overhead Press 5-10/Side, light kettlebell
100-200 Single Skips OR Practice Double Unders for 1-2 minutes
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.
A) Front Rack Lunge (per leg)
Build in loading over the first 4 sets of 5 to a challenging but manageable weight. Decrease by 10% for remaining set.
B) 10-9-8-7-6-5-4-3-2-1 For Time:
Dumbbell Snatch, alternating 50/35
Burpee Box Jump 24/20