Warm Up:
On a 4:00 clock:
1 shuttle run
5 light barbell thrusters (athletes can add weight as desired)
5 jumps to a pull-up bar
Thruster Loading:
5-7 sets x 1 thruster building up to the first two attempts for 23.2B
WOD: OPEN TEST 23.2A and 23.2B
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
– Add 5 burpee pull-ups after each round.
Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)
Intermediate:
(Scaled Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.
Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)
Beginner:
(Foundations Option)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
– Add 5 burpees after each round.
Immediately followed by 23.2B
5 minutes to establish:
1-rep-max thruster (from the floor)
HOME WOD:
5 rounds for time:
800-m run
– Rest 1:00 between rounds.
Movement scaling options:
Burpee pull-ups: burpee-to-a-target, burpees
Shuttle runs: Walk as needed
1 rep max thruster: Prioritize movement quality over the loading.
Cool down / Post-Workout Skill Work:
1 set:
1:00 alternating scorpion stretch
1:00 lying hip crossover