Friday July 29, 2022

Warmup

1:30 Bike/Row

10/Side OH Press 

5 No Push Up Burpee

5 Goblet Squats 

10 Penguin Hops 

5/Side SA DB Thruster 

Mobility 

Child’s Pose 1:00

Calf Stretch :30/Side 

Skill/Strength

Front Squat or Thruster 4x1

WOD

AMRAP 5:

60 double unders

12 burpees

21 thrusters

Rest 5 minutes

AMRAP 5:

45 double unders

9 burpees

15 thrusters

Rest 5 minutes

AMRAP 5:

30 double unders

6 burpees

9 thrusters

F: wallballs instead of thrusters; single unders

P1: 75/55

P2: 45/35; DU reps 45/30/15

C: 95/65; burpees over the bar