Thursday April 27, 2023

Warmup

1:30 Bike/Row or 2 laps

High Knees (Down & Back)

10 Squat Jumps

Butt Kicks (Down & Back)

10 Mountain Climbers

A-Skip (Down)

Reverse Lunge (Back)

10 Plank Shoulder Taps

High Toe Touch (Down)

Low Toe Touch (Back

Carioca (Down & Back)

10/way Leg Swings

Mobility

Pec Stretch :30/side

Couch Stretch :30/side

Skill/Strength

Paused Front Squat 4-5x3

In the alternative, accumulate 10 minutes in a third world squat.  Use a band or hold the rig to offset weight if necessary.

WOD Primer

2 Rounds:

1 lap

2 dips

3 wallballs

WOD (20 minute time cap)

3 rounds:

18 wallballs

8 matador dips

2 laps

Directly into:

6 rounds:

9 wallballs

4 matador dips

1 lap

F:  box dips; reduce wallball reps

P1/P2:  as written

C:  heavy wallball; ring dips