Monday March 11, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

5 no push up burpee

Butt kicks (down & Back)

10 air squats

High toe touch (down)

Low toe touch (back)

10 squat jumps

Carioca (down & back)

10 mountain climbers

Lunge w/ reach (down)

5 inchworms + 10 duck walks (back)

Mobility

Banded front rack stretch :30/side

Banded knight stretch :30/side

Skill/Strength

Front Squat 4x3

WOD Primer

2 rounds:

1 lap

5 wallballs

3 burpees

WOD

In 4 minutes:

2 laps run

20 wallballs

AMRAP burpees in remaining time

5 rounds.  Rest 1 minute between rounds.  Your score is the total burpees accomplished.

Modify the run by rowing 300m. 

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

P1:  as written

P2:  15 wallballs

C:  heavy wallball

C+:  10 barbell thrusters (95/65 or more) instead of wallballs; burpee box jump overs