Monday March 13, 2023

“You can never leave footprints that last if you are always walking on tiptoe.” —Leymah Gbowee

Warm Up: 
2 rounds:
:20 Samson lunge stretch/leg
10 alternating single-leg v-ups
:20 superman hold
7 wall squats
3 wall walks
200-m run or 1:00 row, bike, or ski

WOD:
For time:
21-18-15-12-9-6-3:
DB squats (35/50 lb)
DB-facing burpees
– Use two DBs.

Intended Stimulus: 10-15 Minutes

Intermediate: 
For time:
21-18-15-12-9-6-3:
DB squats (20/35 lb)
DB-facing burpees

Beginner:
For time:
21-15-9-6-3:
DB squats (10/15 lb)
DB-facing burpees

HOME WOD: 
For time:
21-18-15-12-9-6-3:
DB squats
DB-facing burpees

Movement scaling options:
DB squats: Load, goblet squats, DB lunges
DB facing burpee: Step over the DB, burpees in place
Workout volume: 21-15-9-6-3

Post-Workout Skill Work: 
8 sets for reps:
:20 DB shoulder-to-overheads
– Rest :10 between sets.