Wednesday March 23, 2022

Warmup

1:30 Row

10 PVC Pass Throughs

:20/Side PNF Ext. Rotational Stretch

10/Arm OH Press

10 OH Tricep Ext. https://www.youtube.com/watch?v=aJFTIM8OHek

5/Arm DB Thrusters

10 Squat Jumps

Mobility

Couch Stretch :30/Side

Banded Shoulder Distraction :30/Side

Skill/Strength

Press

1x5 at 50%

1x3 at 60%

1x2 at 70%

1x1 at 75%

1x1 at 80%

1xAMRAP at 85%

Record the number of reps you get on your AMRAP set. 

WOD

30 bench presses

45 box jumps

60/48 cal row

75 wallballs

Stagger start so everyone has a spotter on bench.

F:  reduce reps; light barbell bench press

P1:  135/85

P2:  95/55

C:  155/95; heavy wallball

BF:  185/115