Group: 3 in 3
Push-ups
Air squats
V-ups
Strength: 15’ to work on your weak movements (DUs, Handstand Walks, etc…)
WoD: For Time
1000m Row Buy-in
Then
21-15-9
Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
Push-ups
Rest Exactly 3 minutes
21-15-9
Goblet Squats (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
Push-ups
Coach's Tip: Note how much longer, if any, the first set of 21-15-9 takes compared to the second
MOB: Roll Posterior Chain, Quads / Lax Shoulders and Pecs