Monday April 15, 2024

Warmup

1:30 bike/row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 squat jumps

High toe touch (down)

Low toe touch (back)

10 mountain climbers

Carioca (down & back)

10/side fire hydrants

A-skips (down)

5 inchworms + 10 duck walks (back)

10/way Leg swings

Mobility

10 squat to stands

:20 samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Front Squat 4-3-2-2-2

WOD Primer

2 rounds:

1 lap

5 wallballs

WOD

3 laps

10 wallballs

2 laps

20 wallballs

1 lap

30 wallballs

Rest 4 minutes

30 wallballs

1 lap

20 wallballs

2 laps

10 wallballs

3 laps

F:  reduce reps and/or air squats instead of wallballs

P1:  as written

P2:  decrease wallball reps to 9/15/21 and 21/15/9

C:  heavy wallball