Monday October 10, 2022

Warmup

1:30 Bike/Row

High Knees (down & back)

Butt Kicks (down & back)

High Toe Touch (down)

Low Toe Touch (back)

Carioca (down & back)

Reverse Lunges (down)

5 Inchworms

10 Squats Jumps

10 Wallball Cleans

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:30 Downward Dog

10 Shin Switches

Skill/Strength

Front Squat

4-5x4 at 85% of 4 rep max

Then, spend some time warming up the barbell for the WOD.

WOD

3 rounds:

3 laps

15 hang power cleans

25 wallballs

F:  kb swings instead of hang power cleans

P1:  115/75

P1.5:  95/65

P2:  75/55; 20 wallballs per round

C:  135/95; heavy wallball