WOD
Warm-up
2 Sets
10/8 Calorie Bike
5e/side Shinbox Goodmorning
6e/side Half Kneeling KB Windmill
6e/leg Goblet Kickstand Pistol Squat (2sec pause @ bottom)
(2) https://youtu.be/eh3aSS3jPX4?t=1
(4) https://youtu.be/T2dZZPhY95k
Strength
1+1/4 Back Squat
Warm-up, then 3 sets of 5 (moderate weight) – 1sec pause at bottom
Conditioning
For Time (Time Cap 14 Minutes):
100 | 150 Wallball Shots (20/14)
*Every 2 minutes, starting at 00:00, complete 9/6 calories on the assault bike before returning to the wallball – pick up reps where you left off