“Your talent determines what you can do. Your motivation determines how much you’re willing to do. Your attitude determines how well you do it.” – Lou Holtz
WARMUP
10 min AMRAP
1 min cardio
10 Banded Side Steps
10 DB Thrusters (light)
10 Plank Shoulder Taps
10 Bent DB Rows
10 Planks Walks (5 each way)
Then… BB Warmup + Clean + Thruster
STRENGTH – Clean Skill:
EMOM x 10
1 Clean Pull + 1 Clean High Pull + 1 Power Clean
*Build in weight.
WOD
Games WOD (but way lighter 😊) – STRICT Timecap of 20 minutes
10-9-8-7-6-5-4-3-2-1
Thrusters (Rx+ 115/75) (Rx 95/65) (Fit 65/45)
Wallwalks (sub push ups if needed- this is a lot of Wallwalks)
OPTIONAL POST WOD
400m Assault Run
CrossFit Reserve 