Tuesday December 7, 2021

Warmup

300m Row

10 Squat to Stand

2 Rounds:

5 SA KB Squat (Left)

30 Single Unders

5 SA KB Squat (Right)

30 Single Unders

Mobility

Samson Stretch :30/Side

Calf Stretch :30/Side

Skill/Strength

Back Squat 3-4x10

WOD (20 minute time cap)

5 rounds:

Front Squat 3/6/9/12/15

Double Unders 15/30/45/60/75

Row 150m/250m/350m/450m/550m

F:  kb goblet squats; single unders; reduce meters

P1:  135/95

P2:  95/65; DU reps 10/20/30/40/50

C:  155/105; DU reps 20/40/60/80/100