Warmup
bike 12/10 cal
runners stretch + butterfly
wrist mobility + 5 uprights
alt lunges down + high kicks back
duck walk down broad jumps back
row 12/10 calories
Skill/Progression
4 rounds:
7 Wall Ball Shot + 5 Front Squat + 3 Push Press
wb - choice weight
barbell - rd 1 @50% of 1rm PP then increase load each rd
Rest 1 min after each round (if partnering up then A1 goes A2 rest and switch)
WOD
For Time:
30 Cal Row
5 Thrusters 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
10 Box Jump Overs 24/20
15 Thrusters 115/75
5 Burpee Box Jump Overs 24/20
30 Cal Row
Post Wod Stretch
10 laying on back bent knee side to side
5 uprights + 5 roadkill uprig
