Monday October 24, 2022

Warmup

1:30 Row/Bike/Ski

10 Squat Jumps

:20 Plank

10 Dead Bug w/ Wallball

5 No Pushup Burpees

10 Hollow Body Swings

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Front Squat

4-5x3 at 75% of 3 rep max

WOD

2 rounds:

2 minutes AMRAP wallballs

1 minute rest

1 minute AMRAP toes to bar

1 minute rest

2 minutes AMRAP burpees

2 minutes rest

Your score is the total AMRAP reps accomplished.

F:  situps instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  heavy wallball