Thursday November 10, 2022

Warmup

300m Row

2 Rounds:

10 Cossack Squats

5 Pushups

10 Mountain Climbers

5 Inchworms (No Pushup)

*15 D-Ball slams at any point during the 2 rounds.

Mobility

10 Squat to Stands

:20 Downward Dog

10 Downward Dog Toe Taps

10 Shin Switches

Skill/Strength

Front Squat

4-5x3 at 95% of 3 rep max

Then, spend some time warming up overhead squats, for those who want to do them in the WOD.

WOD

750m row

20 kb goblet squats

25 situps

500m row

20 kb goblet squats

25 situps

250m row

20 kb goblet squats

25 situps

F:  air squats or wallballs

P1:  55/35

P2:  35/25

C:  15 overhead squats (95/65 or 115/75) instead of kb goblet squats; 15 GHD situps instead of regular situps