Tuesday June 20, 2023

Warmup

1:30 Row/Bike or 2 laps

High Knees (Down & Back)

5 No Pushup Burpees

Butt Kicks (Down & Back)

Mountain Climbers

High Toe Touch (Down)

5 Inchworms

Low Toe Touch (Back)

10 Cossack Squats

Carioca (Down & Back)

20 Line Hops

10/way leg Swings

Mobility

Downward Dog :30

Skill/Strength

Pendlay Row 4-5x6

Modify by doing single arm dumbbell rows with leg supported on a bench.

WOD Primer

2 Rounds:

1 lap

3 burpees

10 double or single unders

WOD

AMRAP 20:

15 burpees

1 lap

55 double unders

2 laps

F:  single unders

P1:  as written

P2:  25 double unders

C:  10 DB devil’s press instead of burpees; 75 DU