Thursday July 20, 2023

Warmup

1:30 Bike/Row

10 Squat Jumps

5/side Bottoms up KB Press

5 Goblet squats

5/side KB Thruster

10 Cat/Cows

10 Kip Swings

Mobility

10 Squat to Stands

:20/side Samson Stretch

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Back Squat 4-5x2-3

Four or five sets of two or three heavy reps.  

WOD Primer

2 Rounds:

3 Wallballs

3 Toes to Bar

WOD

AMRAP 16:

21 wallballs

15/12 cal row or bike

9 toes to bar

Cap of 5 rounds.  Is you finish, write your time on the board.

F:  air squats instead of wallballs; v-ups instead of toes to bar

P1:  as written

P2:  hanging knee raises

C:  heavy wallball; bike cals