Thursday January 11, 2024

Warmup

1:30 bike/row (:30 easy/:30 hard/:30 easy)

10 banded pull aparts

10 banded ext. pull aparts

10 banded OH press

10 banded good mornings

10 dead bugs

10 cat/cow

20 line hops

Mobility

Wall hinge stretch :30

Skill/Strength

2 mins max ski cals

3 mins rest

2 mins max bike cals

3 mins rest

2 mins max row cals

Stagger start so everyone can use a ski erg.

WOD Primer

2 rounds:

3 shoulder to overheads

5 situps

10 single or double unders

WOD

4 rounds:

15 shoulder to overhead

30 situps

60 double unders

F:  light barbell or double DB; single unders

P1:  95/65

P2:  75/55

C:  115/75; 20 GHD situps; 75 double unders