Wednesday October 9, 2024

Warmup

2 laps or 250m row

High knee (down & back)

5 no pushup burpees

Butt kicks (down & back)

10 air squats

High toe touch (down)

Low toe touch (back)

10 mountain climbers

Lunges (down)

5 inchworms + 10 duck walks (back)

10 cat/cows

Carioca (down & back)

Mobility

10 squat to stands

:20 samson stretch

:20 downward dog

10 shin switches

Skill/Strength

Back Squat 3-4x4

WOD

1 mile run (or 2k row), followed by:

2 rounds:

30 burpees over the bar

15 front squats

F:  6 laps (or 1k row) instead of 1 mile; light barbell back squat from the rack instead of front squats

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105 or more