Thursday June 20, 2024

Warmup

2 laps or 1:30 bike/row

High knees (down & back)

10 squat to stands

Butt kicks (down & back)

10 downward dog toe taps

High toe touch (down)

Low toe touch (back)

10 shin switches

Carioca (down & back)

:20/side samson stretch

Mobility

T-spine stretch :30

Banded ankle mobility :30/side

Skill/Strength

Paused Overhead Squat 3-4x3

Light to moderate weight.  Modify by doing any other squat variation.

WOD Primer

2 rounds:

1 lap

4 shoulder to overhead

WOD

5 rounds:

400m run (3 laps) or 450m row

15 shoulder to overhead

F:  light barbell; reduce rounds

P1:  95/65

P2:  75/55

C:  overhead squats (95/65) instead of shoulder to overhead (Nancy)

C+:  thrusters (75/55) instead of shoulder to overhead (Francy)