“Discomfort isn’t an indication that the position is incorrect – it’s an indication that you aren’t any good at it yet and you need time, practice and very likely some mobility improvements” – Greg Everett
Primer: 30s Walk Out | 30s Sit Ups | 30s Table Top (wrist focused) x 2
30s Pause Front Squat | 30s Overhead Press Hold | 30s Hang From Rig | 30s Arms Overhead Good Mornings | 30s Single Unders x 2
30s Thrusters | 30s Deadlifts | 30s Double Under Practice x 2
Strength: Thrusters 5×3 On The 2 Minutes. From the rack.
WOD: Childs Play – 3 Rounds For Time
10 Thrusters @ 165/115
20 Deadlifts @ 165/115
100 Double Unders
Performance: Deadlifts @ 165/115 | Thrusters @ 135/95
Fitness: Deadlifts @ 165/115 | DB Thrusters @ 35/20 | 200 Single Unders
Fit Light: Deadlifts @ 135/95 | DB Thrusters @ 25/15 | 100 Single Unders
Bonus:
A. Box Squats – 7×3 (start at 50%. Climb to 70%)
*Set height to just below parallel. 1s full stop at bottom
B. 3×5 Bench press | 3×10 2s Pausing Glute Bridges | 3×15 Weighted Hip Ext. Complete all 3 sets before moving on.
C. 400M Sandbag Carry (150/100) Every drop complete 5 sandbag squats. Carry is bear huge style.
D. Swimming 10x50m fast pace (1min rest btw sets) Followed by 15min recovery swim 0-5 min light | 6-10 min Underwater efforts | 11-15 Light