Wednesday August 14, 2024

Warmup

2 laps or 1:30 bike row

High knees (down & back)

10 air squats

Butt kicks (down & back)

10 squat jumps

Lunges (down)

A-skips (back)

10 bird dogs

High toe touch (down)

Low toe touch (back)

10/way leg swings

Mobility

Banded front rack stretch :30/side

Calf stretch :30/side

Skill/Strength

Paused Front Squat 3-4x3

3-4 second pause.  Focus on form and speed.

WOD

1 mile run (12 laps)

250 double unders

100 wallballs

In any order and partitioned as desired.

F:  reduce reps; single unders; air squats

P1:  as written

P2:  150 double unders

C:  50 thrusters (+/- 115/75) instead of wallballs