Warm up: 1 min jumprope, 30 s single ea side, 2 min du's (attempts); 2x: 10 s hs hold (or wall climbs x 3), 10 lunges w/ arm raises, 5 shoulder width push ups; frt rack & wrist mob
Skill Focus: Review of movement standards, find modifications if using
and warm up to working weights
WOD:
RX+
100 du’s
50 hspu
40 t2b
30 s20 160#/100#
30 lunges in place front rack hold
For time 15 min time cap
RX
100 du’s
40 hspu
30 t2b
20 s2o 135#/95#
20 lunges in place front rack hold
Int
50 du’s or 200 singles
30 hspu (mod as needed)
20 t2b (mod to kte or knees to chest)
10 s2o 105#/75#
15 lunges in place front rack hold
For time
Beg
160 singles
20 hspu (mod as needed)
10 kte (mod as needed)
10 s2o 85#/60# or use db’s in large classes where space is an issue
10 lunges in place front rack hold
AMRAP in 15 min
