Thursday January 12, 2022

Warmup

1:30 Bike/Row

2 Rounds:

10 Lunge Jumps

5/Side DB/KB Thruster

8-10 Kip Swings

Mobility

Thread the Needle :30/Side

Couch Stretch :30/Side

Skill/Strength

Front Rack Lunges

4x8

WOD

Wallballs 9/18/27/18/9

Toes to Bar 6/12/18/12/6

15/12 cal row or bike AFTER each round

F:  v-ups instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  thrusters (95/65) 6/12/18/12/6 instead of wallballs; row cals