Wednesday June 8, 2022

Warmup

Jog 2 laps or 1:30 Bike/Row

10 Russian KBS

10 Goblet Squats

10 Scapula Pullup

10 Deadbugs 

10 Duck Walks

10/Side Leg Swings (Forward/Backward & Side/Side)

Mobility 

Child’s Pose 1:00

Strength/Skill 
Bench Press 8x8

No more than 30 seconds rest between sets.

WOD
In 4 minutes:
3 laps
21 pullups
AMRAP wallballs 

3 rounds. Rest 2 minutes between rounds. Your score is the total wallballs accomplished. 

F: ring rows
P1: as written
P2: 14 pullups
C: 7 bar muscle ups instead of pullups; dumbbell thrusters (50/35) instead of wallballs