Wednesday February 5, 2025

“Friendship is the only cement that will ever hold the world together.” – Woodrow Wilson

Specific Warm-Up:
On a 5:00 clock:
6 overhead walking lunges
– Build to workout weight.

WOD:
AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike

Intermediate: 
AMRAP 7:
5 overhead walking lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike

Beginner:
AMRAP 7:
5 PVC overhead walking lunges
6 KB swings (18/26 lb)
5/7-cal air bike

Home Workout: 
AMRAP 7:
5 double-dumbbell overhead walking lunges (35/50 lb)
7 alternating single-arm kettlebell hang snatches
9 up-downs to a target (12/12 in)

Movement scaling options:
Overhead walking lunges: Load, PVC overhead lunges, reverse lunges
KB swings: Load, reps, range of motion
Bike: Calories, substitutions

Post-Workout Skill Work: 
EMOM 8:
2 heaving snatch balances
– Use a weight that you can strict press behind the neck.