12 Rounds

90sec On/90sec Rest

3 Thrusters 125/85 (Rx+ 155/105)

Shuttle Sprint

Round 1: Hspu (Rx+ Strict Hspu)

Round 2: Double-unders

Round 3: Toes 2 bar

Block Strength/Recovery Day
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)