Thursday May 9, 2024

Warmup

250m row

2 rounds:

10 cossack squats

10 penguins

5 inchworms w/ pushups

Mobility

Wall hinge stretch :30

Skill/Strength

Double DB 1) Bulgarian Split Squat OR 2) Walking Lunge OR 3) Box Step Up

4x6-8 (per leg)

WOD Primer

2 rounds:

150m row

5 situps

5 air squats

WOD

800m row

20 situps

25 air squats

600m row

40 situps

50 air squats

400m row

60 situps

75 air squats

200m row

F:  reduce row distance and/or reps

P1/P2:  as written

C:  GHD situps 15/25/35