Warm-up
2:00 DU practice
Then, 3 rounds of increasing intensity
10/8 cals AB
10 wall balls
10 sit-ups
Mobility
Front squat mobility – ankle, hip and front rack
Strength
A1. Front squats – 5×2; building up to a heavy double
A2. Banded leg curls – 5×20
Find a true 2RM, but sets don’t count until you reach 70%.
WOD
“Spooky Mistake”
3 min AMRAP
12/10 cals AB
50 DU’s
ME thrusters with time remaining (95/65#)(75/55#)
Rest 1:30, x4
The only thing that could make thrusters worse, is by doing bike sprints right before a ME set. What is your approach here? An all out effort in the first 2 AMRAP’s won’t bode well for the last 2, so even though its 3 min, have an idea of how you’re going to pace it.
Accessory Work
Banded ab pull-downs – accumulate 100
Banded wood choppers – accumulate 100t
