Tuesday, March 8th, 2022

Coach led warm up

Mini band warm up

Then,

3 Sets:

10 Arm Circles Forward

10 Arm Circles Backward

:30 Ring Row Hold

10 Crossover Snow Angels (purple bands)

WOD

AMRAP 12:

5 Front Squats (185/125#)(mod: 55-60% of 1 RM)

10 Pull-ups (mod: banded, or supine ring row)

20 Double Unders (mod: :30 practice, 40 singles, or heavy rope singles)

Post rounds and reps to Wodify and Whiteboard

Extra credit

3 Sets:

12 DB Split Squats / ea. Leg

12 Single-Arm Ring Row / ea. Arm

Recovery

Accumulate:

1:00 Groiner Stretch / ea. Side

1:00 Pigeon Stretch / ea. Side