Wednesday December 29, 2021

Warmup

1:30 Bike/Row

10 Squat w/ Reach 

High knees (Down & Back)

5 Inchworms w/ Push ups 

Butt Kicks (Down & Back)

10 Russian KBS

High Toe Touch (Down)

Lateral Lunge 

Low Toe Touch (Back) 

Donkey Kicks 

Mobility

Banded Front Rack Stretch :30/Side 

T-Spine opener :30 

Skill/Strength

Overhead Squat 4x3

Then, spend a few minutes practicing all the barbell movements in the WOD.

WOD

Air Force WOD

20 thrusters

20 sumo deadlift high pulls

20 shoulder to overhead

20 overhead squats

20 front squats

Every minute, beginning with “go,” perform 4 burpees.

F:  light or empty barbell

P1:  95/65

P2:  75/55

Modify the OHS by doing back squats instead.