Wednesday June 14, 2023

Warmup

1:30 Bike/Row or 2 Laps

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

Carioca (Down & Back)

Lunges (Down)

5 Inchworms + 10 Duck Walks (Back)

Leg Swings 10/way

Mobility

Wall Hinge Stretch :30

Skill/Strength

Dumbbell Bench Press 4-5x8

WOD Primer

2 Rounds:

1 Lap

100m Row

WOD

Laps 5/4/3/2/1

Row 500m/400m/300m/200m/100m

F:  omit the first round

P1/P2:  as written

C:  add 30/24 ski cals at any point