Thursday February 2, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded Good Mornings

10 Lunges

10 Squat Jumps

10 Duck Walks

Mobility

Pec Stretch :30/Side

Couch Stretch :30/Side

Skill/Strength

Bench Press 4-5x6

WOD Primer

2 Rounds:

5 Calories

5 Wallballs

WOD

In 4 minutes:

25/20 cal row or bike

25 wallballs

AMRAP cals in remaining time

3 rounds.  Rest 4 minutes between rounds.  Your score is the total cals accomplished during the AMRAP.

F:  reduce reps

P1:  as written

P2:  20/16 cals; 20 wallballs

C:  15 thrusters (95/65) instead of wallballs; bike cals