Wednesday September 22, 2021

Warm Up

8 min flow
10 squats
10 Alt v-ups
10 cossack squats
10 Push ups with alt shoulder tap
:30 lat pull, tricep stretch, or quad pull


4 sets of 10 Strict Press
followed by 15 GHD Situps every set or 10/10 KB Stagger Stance RDLs


16 min AMRAP

Run 1 lap or row 15/12 cals
Cal Ski
Cal bike
PowerClean 75/55

Athletes will get in groups of 3-4 and rotate after each run/row

T1: Modify movements as needed
T2: As written
T3: N/A

Tuesday, September 21st, 2021 at 9:41 pm / WODS