Monday June 12, 2023

Warmup

1:30 Bike/Row

10 Squat Jumps

10 Cossack Squats

10/side OH Press

5 Goblet Squats

5/side DB Thruster

20 Line Hops

Mobility

Couch Stretch :30/side

Wall Hinge Stretch :30

Skill/Strength

Front Squat 4-5x3

WOD Primer

2 Rounds:

5 Wallballs

10 Double Unders or Single Unders

5 Cals

WOD

Wallballs 25/20/15/10/5

Double Unders 15/30/45/60/75

15/12 cal row or bike BEFORE each round

F:  reduce reps; single unders

P1:  as written

P2:  DU reps 10/20/30/40/50

C:  thrusters (75/55) instead of wallballs; bike cals

Modify the Comp option by going heavier or lighter on the thrusters.