Thursday August 18, 2022

Warmup

1:00 Bike/Row, Then…:20hard/:20easy/:20hard, then 1:00 moderate pace (3:00 Total)

2 Rounds:

10 Cossack Squats

10/Side Inverted Row

5/Side Split Squat

5/Arm SA DB Thruster

Mobility

Couch Stretch :30/Side

Child’s Pose 1:00

Skill/Strength

Paused Front Squat 5x3

Three second pause at the bottom.  Focus on speed.

WOD

AMRAP 14:

Max cal row or bike

At 3:00 perform:

27 wallballs

18 toes to bar

At 6:00 perform:

2 rounds:

15 wallballs

9 toes to bar

At 9:00 perform:

3 rounds:

9 wallballs

6 toes to bar

Your score is the total cals accomplished.

F:  reduce reps; situps

P1/P2:  as written

C:  heavy wallball; row cals