Warmup: 15 minutes;
Inchworm with a push-up x 5
50 ft bear crawl
10 calories
2 Turkish Getups/side
20 second chinup grip hang from pull-up bar
Strength: 15 minutes
Left arm:
100 ft overhead carry
100 ft front rack carry
100 ft farmer carry
Right arm:
Same thing
1 minute rest
Partner WOD!
“Emily with a twist”
*Alternate rounds
10 rounds for time of:
10 no push-up burpees
10 shoulder to overheads (with barbell)
10 squats (air squats)
10 shuttle runs
May 1, 2024
20 minutes, for quality:30 seconds hanstand hold10 candle sticks5/5 ring pistols5 skin the cats 3 rounds for time:20 calories16 kettlebell swings12 goblet squats
