Warmup
row 2 min intervals
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
Strength / Skill
DL
10 rds
1-3 3x
4-6 2x
7-10 1x
3x 10 GHD
back mobility - laying side to side, cobra to child pose
WOD
"4RFT
21/18 cal ROW
15 dips
9 SDHP 95/65
Warmup
Row 2 minutes
wrist mobility
runners stretch
forward fold
3rds - 10 air squats 20 jump singles
Strength / Skill
5 x3 alternating
Front Squat - increased load each round to a moderate heavy
Strict HS
WOD
FOR TIME
12 Thrusters 95
20 DUs
9 Thrusters 115
30 DUs
6 Thrusters 135
40 DUs
3 Thrusters 155
50 DUs
Skill Work
ohs
Benchmark
KAREN
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
1,000 METER ROW
1,000 meter row for time
Warmup
"Bike 2 min
runners stretch
wrist mobility
3rds
5 modified push ups
hshold
bear crawl down and back
Skill Work
"5 rds of skill work
5 close grip push up
5 clean grip bench press (build to your wod weight)
WOD
"4RFT
25 weighted sit-ups 45/25
20 k2e
15 Bench Press 115/75
10 Hspu
