Monday August 23, 2021

Warmup

2:00 Bike/Row

2 Rounds:

10 Lunges

10 Bird Dogs

:20 Planks

10 Mountain Climbers

10 Squat Jumps

Mobility

10 Squat to Stand

Couch Stretch :30/Side

Skill/Strength

Back Squat 4x5

WOD

EMOM 10

Front Squats

10-1

Max cal row or bike in remaining time

Rest 1 minute between rounds

Score is total cals accomplished

0:00-1:00:  10 squats followed by max cals

1:00-2:00:  rest

2:00-3:00:  9 squats followed by max cals

3:00-4:00:  rest

Etc.

F:  kb goblet squats

P1:  135/95

P2:  95/65

C:  155/105; bike cals