Tuesday February 14, 2023

Warmup

2:00 Bike/Row

5 No pushup burpee

10 Squat jumps

10/side DB OH press

5 Goblet squat

5/side DB thrusters

10 Cat/Camels

Mobility

10 Squat to Stands

:20 Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat 5/4/3/2+

Add weight each set.  Last set is an AMRAP (cap of 12). 

WOD Primer

2 Rounds:

3 Burpees

3 Box Jumps

3 Wallballs

WOD

AMRAP 14:

Burpees

Box Jumps

Wallballs

2/4/6/8/10/etc.

Your score is the rounds plus reps accomplished.

F/P1/P2:  as written

C:  heavy wallball; first 5 rounds of burpees are devil’s presses