Friday December 8, 2023

Warmup

1:30 bike/row

Side shuffle (down & back)

Walking knee pull (down)

Walking quad pull (back)

Lunges (down)

5 inchworms + 10 duck walks (back)

10 air squats

10 squat jumps

5/side DB/KB thruster

10 plank pull throughs

Mobility

10 squat to stands

:20/side samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Hatch W12D2

Back Squat

1x5 @ 60%

1x5 @ 70%

2x5 @ 75%

Front Squat

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

WOD

Optional WOD of the Week

20/16 ski cals

15 thrusters

20/16 row cals

15 thrusters

20/16 bike cals

Choose your own thruster weight.   Light to moderate, both sets unbroken.

F:  air squats, wallballs, or DB thrusters