Friday Jan. 22, 2021

Warm Up
Mobility:  
Couch Stretch 1:00/Side https://www.youtube.com/watch?v=Fg-lwNBzVV8
Pec Stretch 1:00/Side  https://www.youtube.com/watch?v=BZgBr3gdV8E 

2 Rounds:
30 Single Unders
10 (Total) Cossack Squats  https://www.youtube.com/watch?v=dhDjKmTX8tU
8 Push-ups 

Strength/Skill
Squats:
EMOM 12 (Alternating Front Squat/Back Squats)
Even minutes: 1 Front Squats
Odd minute: 2 Back Squats 

WOD (Strict 18-minute time cap)
6 Rounds
45 Double Unders
9 Thrusters
9 Burpees 

F: Single Unders; Wall Balls
P1: 95/65
P2: 75/55
C: 8 Rounds instead of 6; 95/65; Bar facing burpees 

Post-WOD Cooldown/Mobility (optional)
Deltoid Smash 1:00/Side