Monday

 

WU
Dynamic
Rack Mobility w/ band
Weighted squat hold 2 mins

WOD
15min AMRAP for:
Max Thrusters/  Bar or KB’s ok… 95/65#  (KB’s were encouraged!)

1 Round of “Cindy” between each time the bar or KB’s are put down and a round at the finish
5 Pull-ups
10 Push-ups
15 Air Squats

Foundational
15 min Amrap
Max rep Wallballs till dropped
5 Pull-ups
5 Push-ups
5 Calorie Row/Dyne

then

30 Seconds each x 2
Left side plank
Forearm Plank
Right side plank
Rest

Supplemental
Ski Erg Intervals 1 min x 3

Notes: Ski-Ergs seem like a good investment!

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