Friday September 12, 2025

Warmup

1:30 bike/row

10/side OH press

10 goblet squats

5/side DB thruster

2 sets of:

10 glute bridges

Quad hold :30 https://www.youtube.com/watch?v=pU3CQCuML5o

Mobility

Couch stretch :30/side

Wall hinge stretch :30

Skill/Strength

Work up to a heavy front squat or thruster

In between sets, practice double unders

WOD

3 rounds:

15 front squats

30/24 cal row or bike

75 double unders

Rest 3 minutes between rounds

F:  KB goblet squats; single unders

P1:  115/75

P1.5:  95/65

P2:  75/55; 35 double unders

C:  thrusters instead of front squats

Modify C by doing DB thrusters.