Thursday August 25, 2022

Warmup

1:30 Row

10 Jumping Lunges

10 Scapular Push Ups

10 Air Squats

5 Broad Jumps

10/Side Paloff Press

10 Banded Hollow Body Pull Downs

10 Cat/Cows

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

3-4x5 at 87.5% of 5 rep max

1xAMRAP at 87.5%

Three or four sets of five, followed by one AMRAP set.

WOD

In 2 minutes:

9 box jumps

7 toes to bar

11 pushups

AMRAP row meters in remaining time

6 rounds.  Rest 2 minutes between rounds.  Your score is the meters you accomplished in your WORST round.

F:  reduce reps; v-ups; box pushups

P1/P2:  as written

C:  box jump overs; 5 strict handstand pushups

C+:  3 wallclimbs instead of pushups