Smokey Bars

PreHab: Scapular Activation, Glute Activation, Core Activation

Warm-up: Movement Prep (build to working weight)

WOD:

Rx: 4x each round for time
25 cals on rower
15 thrusters
12 toes to bar
*rest 60sec between rounds

Option 1: 4x each round for time
25 cals on rower
15 thrusters
12 knees to chest
*rest 60sec between rounds

Option 2: 4x each round for time
21/17 cals on rower
12 thrusters
9 sit-ups
*rest 60sec between rounds

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