Thursday December 12, 2024

Warmup

Hungry hungry hippos

Coaches will explain the game.

Mobility

Upward dog :45

Downward dog :45

Skill/Strength

Superset:

Barbell or Single Arm DB Row 4-5x8

Matador Dips 4-5x8

Add weight to the dips if possible.  Modify by doing box or bench dips.

WOD

Partner WOD

AMRAP 20:

9 pushups

12 situps

150m row

Partners take turns doing complete rounds.

F:  box pushups

P1/P2:  as written

C:  6 handstand pushups; 9 toes to bar

Lonewolf:  do it alone