Tuesday July 25, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10/side Banded Diagonal Aparts

10 Banded ext. Rotation Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Squat Jumps

10/side Fire Hydrants

20 Penguins

Mobility

Pec Stretch :30/side

Piriformis Stretch :30/side https://www.youtube.com/watch?v=AVAQa6ZvCFA

Skill/Strength

Barbell or Dumbbell Bent Over Row 4x8

WOD Primer

2 Rounds:

3 Box Jumps

3 Wallballs

3 Shoulder to Overhead

WOD

AMRAP 14:

Box Jumps

Wallballs

Shoulder to Overhead

3/6/9/12/15

BEGIN each round with 15/12 cal row or bike

Cap of 5 rounds. If you get 5, write your time on the board.

F:  reduce reps; light barbell or double DB

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95; box jump overs