Thursday Oct. 1, 2020

Warm Up
Mobility:  Hamstring Rack Stretch https://www.youtube.com/watch?v=mQzKrTn2pmY 

10 Inch Worms
12 (Total) Reverse Lunge w/ Reach
10 (Total) Speed Skaters
20 (Total) Single Arm KB OH Walking Lunge-Switch arms half way through
10 Tuck Jumps 

Strength/Skill
Deadlift:
6 x 3 

WOD 
3 Rounds:
10 Burpee Box Jumps
10 Wall Balls

30/20 Cal Row/Bike*

3 Rounds:
10 Burpee Box Jumps
10 KB Swings

30/20 Cal Bike/Row

3 Rounds:
10 KB Swings
10 Wall Balls 

*If you row first, bike second and vice versa (note: ski is always an option here too)
F:  Light KB SDHP
P1: 55/35
P2: 45/25
C:  70/55; DB Thrusters for WB

Post-WOD Cooldown/Mobility (optional)
Shoulder Taps on wall  https://www.youtube.com/watch?v=r8WwpGQlq7U
Modify by doing them on a box  https://www.youtube.com/watch?v=y1sxGjiUHqc