Warm up: 400 m run; 2x 10 spiderman lunges, 8 split jumps, 5 push ups, 5 ring rows
Skill Focus: Barbell Lunge
Warm up and build to working weight. . .
Level 2 & 3: BB Lunge 8, 8, 8 (increase in weight ea set, 8R, 8L knee must touch
ground)
Level 1: BB or DB Lunge or split squat 8, 8, 8
Partner AMRAP 8 min
All levels: AHAP without losing form
8 db bench press
8 db bo row (same weight)
@ a 1:1
Post heaviest lunge weight used and # rds per duo
Post wod mob and strategizing
Post wod chillin'
Skill Focus: Barbell Lunge
Warm up and build to working weight. . .
Level 2 & 3: BB Lunge 8, 8, 8 (increase in weight ea set, 8R, 8L knee must touch
ground)
Level 1: BB or DB Lunge or split squat 8, 8, 8
Partner AMRAP 8 min
All levels: AHAP without losing form
8 db bench press
8 db bo row (same weight)
@ a 1:1
Post heaviest lunge weight used and # rds per duo
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