Friday August 9, 2024

Warmup

2 lap run or 1:30 bike/row

High knees (down & back)

10 Cossack squats

Butt kicks (down & back)

10 squat jumps

Skip (down)

Lunges (back)

10/side RDL

High toe touch (down)

Low toe touch (back)

5/side weighted situp https://www.youtube.com/watch?v=N0xdSEVK4nU

Mobility

Banded hamstring stretch 1:00/side

Skill/Strength

1000m row

Then, get warmed up for the WOD.

WOD

5 rounds:

2 laps or 300m row or 15/12 bike cals

20 situps

10 box jumps

5 deadlifts

Rest 2 minutes between rounds.

Choose your own deadlift weight.  Go almost as heavy as possible.

F:  10 KB SDHP instead of deadlifts

P1/P2:  as written

C:  15 GHD situps; box jump overs