Thursday, December 2nd, 2021

Coach led warm up

Foam roll

Then,

AMRAP 8:

10 Toe Touch + Jump

5 Squat Therapy w/ ball and wall in front

20 Mountain Climbers

5 Up-Downs

30 Russian Twist

5 Step-ups

Part B

set 1:

10 Deadlift (45/35)

10 Alternating Lunges

Set 2:

8 Deadlift (add 10-45 to each side)

8 Box step overs Overs

Set 3:

6 Deadlift (add 10-45 to each side)

6 Up-Downs + Box Jump Overs

Set 4:

3 Deadlifts (add 10-45 to ea. side)

3 Burpee box jump overs

WOD

AMRAP 10:

3 Burpee Box Jump Overs (24/20”)

3 Deadlifts (225/155#)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

*Continue adding 3 reps to each movement until time expires

Post rounds and reps to Wodify and Whiteboard

Recovery

3 Sets:

:30 Pike to cobra Stretch

:30 Seated Hamstring Stretch / ea. Side

:30 Supine banded Hamstring Stretch / ea. Side

Extra credit

For Time:

400m Sled Drag (Forward 45/25# on Sled)

40 Russian KB Swings (70/53#)

200m Sled Drag (Backward)

20 Russian KB Swings

Post time to Wodify and Whiteboard