Monday December 5, 2022

Warmup

1:30 Bike/Row (:30 Easy, :30 Hard, :30 Easy)

10 Air Squats

10 BB RDL

10 BB Good Mornings

10 BB Bent Over Row

5 Inchworms w/ Pushup

Mobility

10 Squat to Stand

:20/Side Samson Stretch

10 Shin Switches

:30/Side Banded Front Rack Stretch

Skill/Strength

Front Squat

Establish a 4RM, 3RM, and 2RM

Take sufficient rest between attempts.  Then, spend some time warming up deadlifts for the WOD.

WOD

AMRAP 20:

60/48 cal row or bike

50 wallballs

40 burpees

30 pullups

20 deadlifts

Your score is total number of REPS completed.  If you finish record your time.

F:  reduce reps; ring rows; KB SDHP

P1:  225/155

P1.5:  185/125

P2:  135/95; reduce reps to 50/40 (cals) 40 (wallballs) 30 (burpees) 20 (pullups) 10 (deadlifts)

C:  255/175 or more; chest to bar pullups; bike cals