Thursday September 22, 2022

Warmup

1:30 Bike/Row

8 No Push-up Burpees

10 Cossack Squats

20 Mountain Climbers

10 Dead Bugs

10 Glute Bridges

1:00 Wall Sit

Mobility

Couch Stretch :30/Side

Cobra Pose 1:00

Skill/Strength

Paused Front Squat 4-5x3

WOD

In 5 minutes:

30 burpees

15 back squats

AMRAP burpees

Rest 3 minutes

In 5 minutes:

45 situps

15 back squats

AMRAP situps

Rest 3 minutes

In 5 minutes:

30/24 cal row or bike

15 back squats

AMRAP cals

Your score is the total AMRAP reps accomplished. 

The three parts may be done in any order.  Back squats may be done from the rack.

Choose your own back squat weight.  Heaviest possible unbroken.  Write your weight on the board.

F:  reduce reps

P1/P2:  as written

C:  situp round is:  30 GHD situps > 15 back squats > AMRAP ski cals