Wednesday March 6, 2024

Warmup

2:00 ski or row

2 rounds:

30 single or double unders

6 inch worms + 2 pushups

12 hollow rocks

Then with light change plates

15 front raises

15 side raises

15 presses

15 rotations

15 side raises to overhead

Mobility

Banded shoulder distraction :30/side

Banded hamstring stretch :30/side

Skill/Strength

Bench Press 4x5

WOD Primer

2 rounds:

5 burpees

5 situps

15 single or double unders

WOD

10 rounds:

10 burpees

15 situps

25 double unders

20 minute time cap

F:  single unders

P1:  as written

P2:  15 double unders

C:  half the rounds are GHD situps (can be partitioned); unbroken DU