Monday March 27, 2023

Warmup

200m Row

10 Russian KBS

10/Side OH Press

5 Goblet Squats w/ 3 sec. pause

5/Side KB Thruster

10/Side Fire Hydrants

10 Cat/Cows

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat

5 @ 75%

3 @ 85%

1+ @ 95%

Last set is AMRAP.

WOD Primer

2 Rounds:

5 KBS

5 Walllballs

WOD

1000m row, followed by:

KB Swings

Wallballs

25/20/15/10/5

F:  reduce reps; light KB and WB

P1:  55/35

P2:  35/25

C:  70/45; heavy wallball