Wednesday Mar. 10, 2021

Warm Up
Mobility:  Banded Shoulder Distraction 1:00/Side 

2 Rounds
1:00 Bike/Row
10(Total) Lunges
10 Hollow Body Swings
10 Air Squats 

Strength/Skill
EMOM 7 (Double Unders and Pistols)
Minutes 1-3: 25 Double Unders + 14 pistols (alternating)
Minute 4: Rest
Minutes 5-7: 25 Double Unders + 10 pistols (alternating) 

* Modify Pistols using either a band, PVC, box, etc. (talk to the coach), otherwise do air squats

WOD
AMRAP 5
15/12 Cals (if you biked yesterday, row today and vice versa)
12 Pullups
9 Front Squats 

Rest 5:00

AMRAP 5
12/9 Cals
9 Pullups
6 Front Squats 

Rest 5:00

AMRAP 5
9/6 Cals
6 Pullups
3 Front Squats 

F: Ring Rows; Goblet Squats
P1: RD1: 95/65; RD2: 135/95; RD3: 155/105
P2: RD1: 75/55; RD2: 95/65; RD3: 135/95
C: RD1: 135/95; RD2: 155/105; RD3: 185/125; C2B pullups