2020-11-16 WOD

OVERVIEW

Today’s WOD is another test from the CrossFit Games - Happy Star. We will complete 4 total rounds, each beginning with a short run, followed by an ascending ladder (reps and weight) of burpees and thrusters.  The rep scheme is fairly low, so we’ll be looking to push the pace. Starting bar should be heavier than Fran. 

WARM-UP

Mobility

  • Spider-Man w/ tspine and hamstring 

  • Prone angels 

  • Squat hold

Activation

  • Empty bar circuit x 2

  • Build to WOD weight

  • 100m run + 5 burpees between warmup sets

WOD

Happy Star

4 rounds

200-300m run

5-7-9-11 reps each of

Burpees

Thrusters 

Barbell increases weight each round

COOL DOWN

Shoulders

Quads



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