Friday December 2, 2022

Warmup

2:00 Bike/Row

10 Cossack Squats

10/Side Rear Foot Elevated RDL

10 Goblet Squats

10 Scapular Pushups

:30/Side Plank

Mobility

Couch Stretch :30/Side

Child’s Pose 1:00

Skill/Strength

Paused Back Squat

4-5x3

Three second pause.  Light to moderate weight.  Focus on acceleration on the ascent.

WOD

5 rounds:

21/17 cal row or bike

15 pushups

9 front squats

F:  reduce reps

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; 6 wallclimbs instead of pushups; row cals