Tuesday March 25, 2025

Warmup

1:30 bike/row

2 rounds:

10 Cossack squats

10 squat jumps

10 scapular pullups

10 wall leaning calf raises

Mobility

10 squat to stands

:20/side Samson stretch

10 downward dog toe taps

10 shin switches

Skill/Strength

Box Back Squat 4-5x3

Light to moderate weight.  Focus on maintaining tension and acceleration off the box.  Do not bounce off the box.

Example:  https://youtu.be/SCTehV-XOOc?si=VguBr9NI8Fe7x3xg

WOD

Pullups 20/16/12/8/4

Box Jumps 20/16/12/8/4

Rest 3 minutes

Front Squats 20/16/12/8/4

Double Unders 75/60/45/30/15

F:  ring rows; KB goblet squats; single unders

P1:  95/65

P2:  75/55; reps reduced to 15/12/9/6/3 (DU reps 50/40/30/20/10)

C:  115/75 or more; chest to bar pullups