Friday July 7, 2023

Warmup

2:00 Bike/Row

10/side DB OH Press

5 Goblet Squats

5/side DB Thrusters

10 Plank Plate Pull Throughs

10 Calf Raises

20 Plate Hops or Line Hops

Mobility

Calf Stretch :30/side

Child’s Pose 1:00

Skill/Strength

Double Under Practice

Go for an unbroken max.

Then…

AMRAP 4:  

Single Unders

Then get warmed up for the barbell movements in the WOD.

WOD Primer

2 Rounds:

3 Burpees

3 Box Jumps

3 Power Cleans

3 Thrusters

10 Single or Double Unders

WOD

2 rounds:

12 burpee box jumps

21 power cleans

Directly into:

2 rounds:

120 double unders

21 thrusters

F:  light double DB power cleans and thrusters; single unders

P1:  95/65

P1.5:  75/55; 90 DU each round

P2:  45/35; 60 DU each round

C:  115/75