“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
Primer: 60s of each
Row | Active Dive-bomber | Slow Air Squats
Row | KB Suitcase Deadlifts | KB Waiter Squats (30s per side)
Row | KB Deadlifts | KB Goblet Squats
Barbell Warm Up (build above Thruster weight)
Practice Round 9/9/9
WOD: “4th Down”
AMRAP 4
21 Cal Row
21 KB Swings @ 53/35
21 Thrusters @ 75/55
Rest 4 Minutes
AMRAP 4
15 Cal Row
15 KB Swings @ 53/35
15 Thrusters @ 95/65
Rest 4 Minutes
AMRAP 4
9 Cal Row
9 KB Swings @ 53/35
9 Thrusters @ 115/85
*Score is total reps across all 3 Rounds
Mobility:
Couch Stretch (2 Min per side)
Extended Arm Lizard Pos (1 Min per side)
Child’s Pose (1 Min per side)