400M jog

10 Cobra to downward dog

10 Thread the needle

10 kneeling Thoracic rotation – see video below, courtesy of Riot Fitness

5 Cobra to hip snap

10 Huggers

10 Over & Backs

On the Rig: Perform 5 reps of, scap pull ups, kip swings, kipping knee raise, toe2bar

Barbell warmup: With an empty barbell, perform 5 reps of: Good mornings, back squats, elbow rotations, front squat, push press, thruster, push jerk


EMOM 24:


Min 1 – 12 Toe2Bar


Min 2 – 10 Shoulder to OH (115/75)


Min 3 – 8 Bar Facing Burpees


Min 4 – 6 Thrusters (115/75)

Videos courtesy of Train FTW.  A good example of a steady, yet efficient pace on Bar Facing Burpees. Each minute in today’s WOD should be 30-45 sec of work.  For T2Bs, if one big set is not in the cards for you, break up early and often

Scaling Options:

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups

Bar weight -> 95/65 -> as needed

Burpee over bar -> step over instead of jump

Cool Down:

Banded shoulder stretch – 2 Min per side


Cobra pose – 2 Min

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