Thursday September 24, 2020

Warm Up
Mobility:  Pigeon Pose on Box 1:00/Side

2 Rounds:
10 Russian KB Swings
12 Reverse Lunges
8 V-ups (Modify by doing knee tucks) 

Strength/Skill
Front Rack Lunges
4 x 12 (6 each leg) 

WOD
3 Laps Run 

Then….

3 Rounds
80 Double Unders
20 KB Swings
20 KB Front Rack Lunges
20 Situps
20 Box Jumps 

Followed by…..

3 Laps Run

F:  2 Laps instead of 3 and 15 reps instead of 20
P1: 55/35
P2: 45/25
C:  Alternating DB Snatch (50/35); Double DB FR Lunges; T2B; Box Jump Overs 

Post-WOD Cooldown/Mobility (optional)
Seal Stretch 1:00
Kneeling Hamstring Stretch :30/Side 

Core/Stability:
Accumulate 1:00 of Headstand hold

*Try to do this free standing if possible, but may do it against a well if needed.