Thursday June 6, 2024

Warmup

1:30 bike/row

10 air squats

10 banded pull aparts

10 banded ext. pull aparts

10/side diagonal pull aparts

10 banded OH press

10 banded good mornings

10 banded monster walks

20 line hops

Mobility

Thoracic spine stretch :30

Piriformis stretch :30/side

Skill/Strength

Overhead Squat 4-5x4

Moderate to heavy weight, or stay light and focus on form and mobility.

WOD

AMRAP 12:

1000m row, followed by

Overhead Squats 3/6/9/12/15/etc.

Double Unders 10/20/30/40/50/etc.

Modify the OHS by doing any other squat variation (front, back, KB goblet).

F:  single unders

P1:  95/65

P1.5:  75/55

P2:  45/35; DU reps 5/10/15/etc.

C:  115/75