Friday November 1, 2024

Warmup

2 Lap jog or 1:30 Bike/Row

2 Rounds:

10 Squat Jumps

10/Arm SA DB Lateral Raises

5 Goblet Squats

10/Leg Lateral Box Step-ups

Mobility

10 squat to stands

:20/side Samson stretch

10 downward dog

10 shin switches

Skill/Strength

Back Squat 4x4

WOD

3 rounds:

1 lap kb farmer carry

15 front squats

20 pushups

15 box jumps

F:  light kbs; kb goblet squats; box pushups

P1:  115/75; 70/55

P1.5:  95/65; 55/35

P2:  75/55; 35/25

C:  135/95; DB farmer carry; 7 wall climbs instead of pushups

Combine options as desired.  If it’s too cold or dark to farmer carry outside, do 2 down and backs inside the gym (length of turf and back).