Thursday June 2, 2022

Warmup

250m Row or 2 Lap Jog

2 Rounds:

10 Squat Jumps

10 Russian KBS

10 SA OH Walking Lunges

10 Alt. V-ups

Mobility

Samson Stretch :30/Side

Banded Front Rack Stretch :30/Side

Skill/Strength

Front Rack Lunge 4x8

WOD

4 laps or 600m row

Wallballs

KB Swings

12/9/6

3 laps or 450m row

Wallballs

KB Swings

12/9/6

2 laps or 300m row

Wallballs

KB Swings

12/9/6

1 lap or 150m row

F:  light kb; reduce reps

P1:  55/35

P2:  35/25

C:  70/45; heavy wallball