A) Warm Up:
3 Sets
10 Leg Swings
10 Spiderman Steps
10/side Adductor Rock Back
B) Barbell Lift:
5 x 5 Back Squat @30X1
WOD
A) Warm-Up:
3 Sets
10/8 Cal Bike/Row
10 Alt Plank Shoulder Taps
5 Broad Jumps
5 Inchworm Push-Ups
B) Strength/Skill:
3-4 Sets
1) 6-8/arm Alternating Quadruped Rows
2) 6-8/arm Single Arm Russian KB Swings (Heavy)
*Build on last week’s KBS weight
C) Metcon:
21-15-9
Hand-Release Push-Up
Bike/Row (calories)
Then
15-12-9
Weighted Sit-Up
Sprawl