Tuesday 210223

Announcement

Happy Birthday Patricia Balthazar!!!

Warm-up – Warm-up (No Measure)

1 ROUND

1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat

Into…

1 ROUND

1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls

*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. They will alternate legs each rep.

Strength – Back Squat (5-5-3-3-3)

ON A 20:00 RUNNING CLOCK…

5-5-3-3-3

Back Squat

*Build from Moderate to Heavy.

(Score is Weight)

Workout – Metcon (Time)

4 ROUNDS FOR TIME

30 Wall Balls (20/14)Rx+|(14/10)Rx*
30/25 Cal Bike

*Heavy Ball Optional (30/20)Rx|(20/14)

(Score is Time)

KG WB: (9/6)|(6/5)

Cool Down – Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch (R)
2:00 Couch Stretch (L)

(No Measure)

Posted in WOD

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