Thursday December 9, 2021

Warmup

2:00 Bike/Row

2 Rounds

10 Scapular push Ups

5 Goblet Squats

10 Dead Bugs

5/Side Lateral Squats

10 Speed Skaters

Mobility

Child’s Pose 1:00

Skill/Strength

Bench Press 4-5x5

Approximately 85-90% of one rep max.

WOD

Wallballs

Situps

Pushups

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

F:  reduce reps (e.g., omit the round of 21); box pushups

P1/P2:  as written

C:  heavy wallball; 1 legless rope climb AFTER round (7 total) (modify by using legs)