Wednesday July 3, 2024

Warmup

1:30 bike/row

10 Cossack squats

10 squat jumps

5/way halos

10/side Russian KBS

10/side gorilla rows

3/side Turkish get ups

Mobility

Child’s pose 1:00

Skill/Strength

Rowling

WOD

Partner WOD

AMRAP 22:

10 KB swings

10 box jumps/step ups

10 situps

1 lap run or 150m row

Partners take turns doing complete rounds. 

Choose your own KB weight. 

F/P1/P2:  as written

C:  KB box step ups; 10/8 cal ski or 10 ball slams instead of situps