Monday September 19, 2022

Warmup

2:00 Bike/Row

10/Side Bottoms up KB Press

5 Squat w/ Forward Press

5/Side KB Thruster

10 Cat/Cows

10 Bird Dogs

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:30 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat 5 rep max

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

WOD

5 rounds:

15/12 cal row or bike

5 front squats

5 shoulder to overhead

5 thrusters

F:  10-15 wallballs per round instead of the barbell complex

P1:  95/65

P1.5:  75/55

P2:  45/35

C:  115/75; bike cals

C+:  135/95; bike cals

Choose a light to moderate weight for the barbell, which should be unbroken for at least the first couple of rounds.