Tuesday March 11, 2025

Warmup

1:30 bike/row

10 air squats

5 no pushup burpees

10 Cossack squats

5 no pushup burpees

10 squat jumps

5 no pushup burpees

10 dead bugs

Mobility

10 squat to stands

:20/side Samson stretch

10 shin switches

Skill/Strength

Front Squat 4-5x4

WOD

In 5 minutes:

Wallballs 15/12/9

Burpees 12/9/6

AMRAP cal row or bike in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total cals accomplished.

F:  reduce reps

P1:  as written

P2:  wallballs 12/9/6; burpees 9/6/3

C:  heavy wallball