Thursday March 16, 2023

Warmup

300m Row

2 rounds:

10 Lunge Jumps

10 Scapular Pushups

:20/side Plank

10/side Lateral Box Step ups

Mobility

Pigeon Pose on Box :30/Side

Prayer Pose on Box :30

Skill/Strength

Bench Press 4/3/2/2/2

WOD Primer

2 rounds:

5 pushups

10 Russian twists

5 box jumps

WOD

AMRAP 20:

2000k row, followed by:

10 pushups

20 Russian twists (total)

10 box jumps

30 second plank (on elbows)

F:  1500m row; box pushups; light medball

P1/P2:  20/14 medball

C:  wear a weight vest