Thursday June 23, 2022

Warmup

2:00 Bike/Row

10 No Push Up Burpees

10 Russian KBS

5/Arm SA KB Thruster

5 Negative Pull Ups

10 Dead Bugs w/ WB

10/Side Fire Hydrants

10 Cat/Cow

Mobility

Banded Front Rack Stretch :30/Side

Samson Stretch :30/Side

Skill/Strength

Back Rack Lunge 4x8

WOD

Burpees

Pulllups

12/9/6

25/20 cal row or bike

Pullups

Wallballs

15/12/9

25/20 cal row or bike

Wallballs

Burpees

18/15/12

F:  ring rows

P1/P2:  as written

C:  ski cals; heavy wallball; chest to bar pullups