Tuesday August 17, 2021

Warmup

2:00 Bike/Row

2 Rounds:

10/Arm Single Arm DB Bent Over Row

10/Arm Single Arm DB Press

5/Arm Single Arm DB Front Squat

:30 Plank

10/Side Fire Hydrants

Mobility

Squat to Stand x 10

Squat w/ reach x 10 (Total)

Samson w/ elbow to ground then reach x 10 (Total)

Down dog x :20

Down Dog w/ Toe tap x 10 (Total)

Shin Switch x 10

Skill/Strength

Back Squat 4x7

WOD

AMRAP 12

10 front squats

10 push presses

15/12 cal row or bike

F:  kb goblet squats; db push presses

P1:  95/65

P2:  75/55

C: 

15 thrusters (115/75)

2 rope climbs

15/12 cal bike