Thursday July 8, 2021

Warmup

2 Rounds:

150m Row

5/Arm Single Arm KBS

5/Leg Single KB Split Squat https://www.youtube.com/watch?v=1_0yhPP-nK8

 :30 Plank

Mobility

Hamstring Rack Stretch 1:00/Side

Skill/Strength

500m row

All out.

WOD

In 4 minutes:

400m run

Max wallballs/kb swings/situps/cal row or bike in remaining time

4 rounds.  Rest 2 minutes between rounds.  Your score is the total AMRAP reps accomplished.

1 round for each max reps exercise, in any order you’d like.

Modify the run by rowing 500m.

F:  light wb and kb

P1:  55/35

P2:  35/25

C:  70/45; heavy wallball; bike cals