Friday, January 7th, 2022

Coach led warm up

Banded floor stretches

Then,

Alt every :30 for 4:30

Single unders

Pike to spiderman

Squat + box step up

WOD

3 Rounds For Time:

25 DB Push Jerks (50s/35s)

50 Double Unders ( 100 singles, or 1 min practice)

25 Weighted Step-ups (24/20”)(50s/35s)

50 Double Unders

(*20 min cap)

Post time to Wodify and Whiteboard

Recovery

Accumulate:

1:00 Foam Roll Quads

1:00 Foam Roll Lower Back

1:00 Foam Roll Calves

Extra credit

On 8 min clock:

Max time bag or ball bear hug (150/80)

*every time you drop complete 10/8 cal bike

Post total time of bear hug hold to Wodify and Whiteboard