Thursday December 1, 2022

Warmup

1:30 Bike/Row

10 Russian KBS

10/Side RDL

10/Side Lateral Box Step ups

10 Bird Dog

10/Leg Elephant Walks

Mobility

Downward Dog :30

Pigeon Pose on Box :30/Side

Skill/Strength

Deadlift 5/4/3/2

Add weight each set.  Go light and focus on speed if the volume will be too much with the WOD.

WOD

AMRAP 20:

KB Swings

Box Jumps

Pullups

21/18/15/12/9/6/3

If you finish under 20 mins, record your time.

F:  begin with the round of 15; light kb; ring rows

P1:  55/35

P2:  35/25; begin with the round of 18

C:  DB snatch (50/35) instead of kb swings; DB step-ups