Friday September 19, 20025

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 lunge jumps

High toe touch (down)

Low toe touch (back)

10 bird dogs

Carioca (down & back)

20 line hops

Mobility

10 wall leaning calf raises

Wall hinge stretch :30

Skill/Strength

Overhead Squat 3-4x3

Go heavy, or use lighter weight and focus on form and mobility.

WOD

5 rounds:

15 wallballs

45 double unders

2 laps or 300m row

F:  single unders; reduce rounds/reps

P1:  as written
P2:  25 double unders

C:  10 overhead squats (95/65 +/-) instead of wallballs