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WARM-UP
1) 200m Jog + 250m Row 2) Crawling Warm-Up 3) Thruster Bar Warm-Up 4) DB Shoulder Warm-Up
SKILL: Rope Climb's
ACTIVE MOBILITY 1) Lat Smash 2) Banded Lat & Front Rack Stretch 3) High Glute Smash 4) Couch Stretch
HERO WOD: "The Omar"
For Time:
- 21 Thrusters @ 115/75 - 7 Rope Climbs - 15 Thrusters @ 115/75 - 5 Rope Climbs - 9 Thrusters @ 115/75 - 3 Rope Climbs
CORE WORK: GHD Hamstring Curls w/5s decent, 8-10 reps for 3-4 sets