Tuesday November 16, 2021

Warmup

2 Rounds:

5 Burpees

:20 Hollow Body Hold

:20 Arch Hold

10 Air Squat

10 Kip Swings

Mobility

10 Squat to Stand

10 Samson w/ elbow to ground then reach

:20 Down Dog

10 Shin Switch

Skill/Strength

Paused Front Squat 5x3

Three second pause

WOD

AMRAP 14:

Burpees over the Bar

Toes to Bar

Front Squats

3/6/9/12/15/18

Cap of 6 rounds.  If you get 6 rounds under 14 mins, record your time on the board.

F:  situps; kb goblet squats

P1:  135/95

P2:  95/65; hanging knee raises

C:  155/105