Thursday September 9, 2021

Warmup

2:00 Bike/Row

2 Rounds:

5 Air Squats

5 No Pushup Burpee

5 Air Squats

5 Box Jumps/Step ups

Mobility

                Squat to Stand x 10

                Squat w/ Reach x 10 (Total)

                Samson w/ Reach x 10 (Total)

                Down Dog :20

                Down Dog w/ Toe Tap x 10 (Total)

                Shin Switch x 10

Skill/Strength

Work up to a one rep max back squat

WOD (22 minute time cap)

5 front squats

25 burpees

5 front squats

25 pullups

5 front squats

25 box jumps

5 front squats

25 burpee pullups

5 front squats

25 burpee box jumps

F:  10 kb goblet squats instead of front squats; ring rows for pullups; burpee jumping pullups for burpee pullups

P1:  155/105

P2:  115/75

C:  185/125; 10 ring muscle ups instead of pullups; 10 burpee ring muscle ups instead of burpee pullups