Wednesday December 15, 2021

Warmup

1:30 Bike/Row

10 Spiderman’s  https://www.youtube.com/watch?v=WtvAwdAsbI8

8 Heels Elevated Goblet Squat (heels on 15# plate)

6 Inchworms w/ pushups

8 Situps w/ plate https://www.youtube.com/watch?v=y-BkLY8jyuw

10 Kip Swings

Mobility

Downward Dog :30

Downward Dog Toe Taps x 10

Skill/Strength

Paused Back Squat 5x3

3 second pause.  Maintain good form and tension in bottom position. 

WOD

5 rounds:

9 front squats

12 toes to bar

15 burpees

Rest 2 minutes between rounds

F:  15 air squats; 15 situps; 10 burpees

P1:  135/95

P2:  95/65

C:  155/105; burpees over the bar